With your triceps still recovering from last week’s bombardment, we are moving to your legs.  Your repertoire of natural bodyweight exercises should be expanding and we look forward to your transformation by the time December rolls around.  Beware, will be moving to some light weight related challenges soon so prepare yourselves. Here is this weeks challenge!

Bootstrappers – 20 reps
Reverse Bleacher Squats – 20 reps
Reverse Squats -20 reps
Perform the sequence above for 3 sets

Jump Rope Squats – 2 rounds of 3 minutes

Bootstrappers

Start by squatting down and balancing yourself, momentarily, on your toes and get into position by slowly leaning forward and putting your hands on the ground just forward of your shoulders. Make sure to keep the toes pointed forward with heels off the ground, and that your knees are together. Relax your body and maintain a 60-40% weight distribution between your feet and your hands with your Hamstrings and Glutes resting on your heels.

From the starting position all you have to do is try to straighten your legs and stop when your heels touch the ground. From there bring your Glutes back down until they touch your heels and you’ve completed 1 repetition (or half a repetition if you’re doing these in 4-count fashion)

Quick note: If you feel this exercise in your hamstrings, you are suffering from poor flexibility. Bootstrappers will burn your quads like few other things will! Mixed with various other exercises Bootstrappers quickly point out the weakest link in your body.

Reverse Bleacher Squat

Using a bench, place one foot on top of the bench and drop your weight down towards the leg that is higher so that your butt cheek is almost touching your heel. Keeping your toes pointed slightly outwards make sure your feet are flat on the bench and ground at all times. If you feel you’re going to fall forward, put your hands out in front of you for balance. Stand up over the bench by pushing up with the leg that is on the bench

DO NOT bring that lower knee in towards centerline as you drive up and do not come up on the balls of your feet with either foot

Reverse Squat

To begin this exercise place your feet a bit closer than shoulder width apart and drop your butt straight down. (Squat with your butt just over your heels). Push your knees apart a bit and sit “between” them while keeping your hands out in front of you for balance. Stand up until there is only a slight bend left in your legs. Simply drop your butt down for the next rep.

Jump Rope Squats

Start your round by skipping normally and after a quick warm up of about 10 skips, Bend your knees so that they are on a 45 degree angle and keep skipping. To make it easier to skip in this position, extend your hands out to the sides. Keeping your entire body rigid, stay in this position while you continue the interval. Remember that you are only jumping high enough to let the rope pass under your feet! When you first attempt this modification you rope speed will decrease dramatically. Don’t worry! As your legs and shoulders get accustomed, you’ll be able to jump faster.

Protein bars have been promoted highly in magazines for their great taste and excellent sources of protein, but in reality do they give you the benefits that you truly need?

Most protein bars typically have 20-30 grams of protein and are usually either low or moderately high in carbs ranging anywhere from 20 to 40 grams of carbs per bar. Most protein bars have glycerin in them which is most commonly known as sugar alcohols. Sugar alcohols are not really carbs. If you notice, many protein bar labels always show a net carb count. Net carbs are those that prompt the body to release insulin.

Net Carbs = Total Carbs – Carbs That Do Not Cause Insulin Release.

Carbs that have no impact on insulin release are dietary fibers and the sugar alcohols (like glycerin).

Depending on your schedule, only use these bars when you do not have access to make a quick protein shake – even the best bars have too many calories in the form of sugar alcohols. (These are extra calories that protein shakes do not have).

So if you are too busy or do not have access to other food sources or protein shakes, a protein bar is a great way to go.  If you do shop for a protein bar, here are some nutrition facts to look for:

• Protein: 20-30 grams
• Carbs: 30-40 grams
• Sugars: Under 10 grams
• Fats: Under 10 grams.
• Saturated Fats: No more than 4-6 grams of saturated fat as most protein bars tend to about this amount.
• Polyunsaturated and Monounsaturated Fats are okay as they yield health benefits.

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Tricep exercises are crucial if you want powerful, strong and toned arms because the fact is that the tricep makes up two thirds of your arm muscle. Yes that is right, two thirds of your arm is actually the tricep muscles. Although there are many tricep exercises to choose from without a doubt the best 3 are:

• Parallel dips – 12 reps
• Seated bench dips  - 12 reps
• Diamond push ups  - 12 reps

Repeat the Cry-cep routine for 4 sets and don’t forget to walk around the house in a vest to enjoy your hard work – LOL!

Parallel Dips
It doesn’t matter if you use bars especially constructed for dips in the gym or if you train in the house and use a couple of chairs, the technique is basically the same. Grab the handles or the top of the chairs and lift your whole body of the ground by straightening your arms.

Make sure you keep your arms as close to the sides of your body as possible and then bend your elbows until your arms are at 90 degrees. The most important thing to remember is not to let your elbows flair out to the side but keep them parallel with the sides of your body.

Once they are at a 90 degrees angle push your arms back up until they are just an inch from being completely straight and then repeat the exercise, by not straightening your arms completely you will keep the tension constantly on the tricep muscles.

The secret to getting the most out of this tricep exercise is to keep your body completely straight; the only movement should be the bending of your arms at the elbow.

Do not make the mistake of leaning forward when doing parallel dips as this turns it into more of a chest and shoulder exercise. (We’ll tackle that variation a bit later on). So remember look straight ahead and keep your body moving up and down as straight as possible.

• Easier – Bend your arms a couple of inches on each rep and gradually over the course of a few weeks go lower and lower until you can get them to the 90 degrees position
• Harder – Stop half way down on each rep and hold this position for ten seconds before continuing to complete the full repetition. (The ten second static hold will bring isometric tension into effect and makes this type of dip one of the hardest tricep exercises you can do).

Another way of making dips harder is to raise your knees to waist height and keep them there throughout the exercise

Seated Bench Dips
To do these you can use a bench or chair. Start by sitting on the bench with your hands gripping the edge of the bench and as close to your body as possible, almost as if you are sitting on them.

Your feet will be on the floor and the further away from your body you place them the harder the exercise will be.

Now just lift your bum off the bench but keep your back as close to the edge of the bench as possible and dip down to 90 degrees and then push your arms back up. Your arms should stay close to your body and when you dip, your elbows should be pointing directly behind you.

This is one of the best tricep exercises because when you get the technique right you will be able to concentrate all your efforts on just the tricep muscles. The key is to keep your elbows pointing behind you and don’t let your arms flair out to the sides.

• Easier - Move your feet closer to the bench or just lower your arms a few inches on each rep until you get stronger and can lower yourself to the 90 degree position.
• Harder – Move your legs further away from the bench, in fact you can keep your legs straight if you want. Another way of making them harder is place your feet on another bench the same height as the one you are using for your arms. This has the effect of making your triceps lift more of your bodyweight. The king of bench dip techniques is to put your bench about 2-3 feet away from a wall and then place your feet directly on the wall about three feet high. Then all you have to do is stop yourself from landing on your arse by pushing against the wall with your feet and taking most of your bodyweight on your triceps as you perform the exercise.

Diamond pushups

To do these correctly start from a normal push up position on the floor and then slide your arms together until your thumbs meet and your index fingers are touching. You will see that a diamond shape is formed in the space between your two fingers and thumbs.

From this position you simply lower your body down until the centre of your chest touches your hands and then push yourself back up until your arms are straight.

• Easier – There are two options, you can either start from a wider grip so your chest and deltoids help and over a period of weeks move your hands closer together until you can do them in the strict form, or if you are really struggling you can do tricep press ups with your knees on the floor which makes them a lot easier for beginners but obviously works the triceps less.
• Harder - Lower your body until your chest is just a couple of inches from the floor and hold this position for 10 seconds on each rep, this will work the muscles using isometrics. This makes the press ups very difficult but very effective. Another option when you feel strong enough is to start doing your tricep press ups one handed.

Understanding the components of a healthy diet plan is an important part of making positive changes to your health.  We’ve included some quick tips for you to provoke a conversation, or for you to seek out additional information.

• Protein

Proteins are nutrients that help build and maintain healthy muscle, skin, and organs and are made up of amino acids, which are essentially the “building blocks” of muscle. The main sources of protein include meats such as beef, poultry, and fish, and also dairy products, nuts, and legumes (beans). The ideal amount of protein is largely dependent on your exercise goals but the average person should get at least .36 grams per pound of body weight per day (this translates to at least 54 grams for a 150-pound person).

• Fat

Certain fats are essential to maintaining health. Fats are classified as either saturated, trans, polyunsaturated, or monounsaturated. The healthy fats that are part of a healthy diet plan include monounsaturated and polyunsaturated. These come from sources such as fish, nuts, and heart healthy oils such as olive oil. The type of fat that you should be eating in very limited quantities is trans fat. Trans fats are one of the main causes of high cholesterol and lead to many other health problems and diseases. As a general rule, try not to eat any foods with trans fat. Saturated fats should also be eaten in moderation.

• Carbohydrates

Carbs have been the topic of much discussion the past few years, with the Atkins and South Beach Diets gaining popularity. Carbs provides the “fuel” for your body and are the primary source of energy. They are found in fruits, vegetables, pasta, rice, grains, legumes, and sweets. You DO NOT have to cut carbs out of your diet in order to lose weight.

The carbs you want to be avoiding are the refined and processed foods such as white bread, white flour, white rice, white pasta, sugary sodas and snacks, and other processed foods. These have been stripped of their natural whole grains and much of their nutritional content and may contribute to weight gain, interfere with weight loss, and promote diabetes and heart disease.

Carbs that are part of a healthy diet plan include fruits and vegetables, beans, and whole grain products such as oatmeal, whole wheat and multi-grain pasta, brown rice, and whole wheat bread.  (Talk to Michelle for more alternatives). The higher the fiber content the better (see below). Some people consider potatoes to be a source of “bad” carbs because of their high starch content but potatoes are actually very high in vitamin C and potassium so they are okay as long as you eat them in limited quantities.

• Fiber

Fiber comes in two forms, soluble and insoluble. Soluble fiber dissolves in water and insoluble fiber travels through the intestines intact. If you’re a woman, you should be eating over 20 grams of fiber per day (ideally in the mid-twenties) and if you’re a man you should be eating over 35 grams per day. Fiber is a crucial component of a healthy diet plan and has a ton of health benefits, including helping you lose more weight by maker you feel more full, preventing constipation, controlling blood sugar, lowering your risk of heart disease, certain types of cancer, diabetes, and many digestive disorders.

• Vitamins and Minerals

Vitamins are natural substances found in plants and animals that are necessary to sustain life. There are 13 essential vitamins, including vitamins A, B (multiple B vitamin), C, D, E, and K. Minerals come from the soil and water and include calcium, chromium, selenium, zinc, potassium, and iron. It is recommended to take a daily multi-vitamin and mineral supplement (such as One-a-Day). The fact is, many people have trouble getting the recommended amount of vitamins and nutrition and a multi-vitamin is a great way to combat this. Aim for a multi-vitamin that has close to 100% of each of the 13 essential vitamins. Your body doesn’t need 2000% of your Recommended Daily Allowance of Vitamin C, so when you see numbers like these, be wary.

• Water

Everyone knows drinking water should be part of a healthy diet plan. So just how much should you drink? Most people have heard of the 8 glasses per day rule, which if fine, but here are two good reasons for drinking more than this: 1. drinking more water decreases your appetite, and 2. drinking 72 extra ounces of water per day increases your metabolism and burns about 100 extra calories. Another little-known fact: by drinking ice water, your body burns roughly 8 extra calories per 8 ounce glass.

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So now that Valentine’s day has passed, we hope that the unmistakable sound of a belt buckle hitting the floor was not followed up with uncontrollable giggling. We’re here to help you to block out the laugh track replaying in your mind by tossing you into our latest challenge.  Perform this one at least 4 times this week and you only need to set aside 20- 30 minutes with zero equipment. (No resting between exercises until the end).

1. 60 Jumping Jacks: Done as fast as possible, but make sure you do full jumping jacks
2. 20 Spiderman Pushups: Left arm forward with right leg forward for 10 and then switch to right arm forward with left leg forward
3. Walking Lunges: 40 in total
4. Spiderman Walk: Similar to the Spiderman pushup, only move forward instead of staying in one place
5. Wall Squat: press your back up against a wall and squat.  Hold the position for 60 seconds. Do not rest your hands upon your legs.  (We will call you a cheating bed wetter if you do)
6. Planks: Hold your plank for 60 seconds
7. 10 Burpees: Make sure and do a full pushup at the bottom and explode as high as possible at the top into a jump
8. High Knees: Done as fast as possible. Do 50 in total. (Counted when your right foot hits the ground for 25 to make counting easier

After the mini-circuit is complete, rest for 60 seconds before starting your next set.  Run through the circuit 3 times…

Good luck!!!

How you look is largely influenced by what you eat. Lack of muscle mass, high body fat, lack of energy at work or at the gym, bad skin, digestive problems, … All of that can be caused by unhealthy nutrition.

Since there’s a lot of confusion about what to eat and why, here are 8 simple nutrition rules that will help you build muscle, lose fat & get stronger.

1. Eat Breakfast. You get energy from the first hour and you’ll be less hungry the rest of the day. It also sets the trend: you’ll tend to eat healthier if your day starts with a strong & healthy breakfast.

Your best bet: omelets, smoothies & cottage cheese. Read how to build the habit of eating breakfast and try these breakfast recipes.

2. Eat Every 3 Hours. The easiest way: breakfast, lunch, dinner, post workout, pre bed and 2 snacks in between. Benefits:

• Less Hunger. Eating more smaller meals vs. few big meals will decrease your stomach size. You’ll feel full faster and your waist will trim.
• Less Cravings. Not eating for long periods usually causes overeating at the next meal or ending at the candy machine.

Eat at fixed times every day and your body will get hungry at those fixed times. Example: 7am, 10am, 1pm, 4pm, 6pm, 7pm & 10pm.

3. Eat Protein with Each Meal. You need protein to build and maintain muscle. Proteins also help fat loss since they have the highest thermic effect. And they satiate: proteins make you full longer than carbs.

How much protein should you eat daily? At least 1g per pound of body-weight. That’s 200g/day if you weigh 200lbs. The easiest way to get this amount is to eat a whole protein source with each meal. Some include:

• Red Meat. Beef, pork, lamb, deer, buffalo, etc.
• Poultry. Chicken, turkey, duck, etc.
• Fish. Tuna, salmon, sardines, mackerel, etc.
• Eggs. Don’t believe the cholesterol myths. Eat the yolk.
• Dairy. Milk, cheese, cottage cheese, quark, yogurt, etc.
• Whey. Not necessary but great for easy post workout shakes.

Check also these protein sources for vegetarians & vegans.

4. Eat Fruits & Veggies with Each Meal. Most of them are low calorie: you can eat your stomach full without gaining fat or weight. Fruits & veggies are also full of vitamins, minerals, antioxidants and fiber which helps digestion.

Some of my favorite fruits & veggies are: apples, berries, pineapple, oranges, bananas, spinach, broccoli, tomatoes, pumpkin, beans, cauliflower, Brussels sprouts, bok choy, roman lettuce, chicory, peas, etc

5. Eat Carbs Post Workout Only. 70% of population is carb intolerant: they get fat eating excess carbs. While you need carbs for energy, most people eat more than they need. Limit your carb intake to post workout only.

• Eat Fruits & Veggies with all Meals. These contain little carbs compared to whole grains. Exception: corn, carrots, raisins.
  
• Other Carbs Post Workout Only. This is rice, pasta, bread, potatoes, quinoa, oats, etc. Avoid white carbs and eat whole grain.
• Exception. If you’re a skinny guy who wants to gain weight: eat carbs post workout and post post workout. More if needed.

6. Eat Healthy Fats. Healthy fats improve fat loss and health. They also satiate, digest slowly and are cheap. Eat healthy fats with every meal and avoid artificial trans -fats & margarine. Balance your fat intake.

• Saturated Fats. Increase testosterone levels. Dietary cholesterol is not bound to blood cholesterol. Real butter, whole eggs, red meat.
• Monounsaturated Fats. Protect against heart diseases and cancers. Extra virgin olive oil, olives, mixed nuts.
• Polyunsaturated Fats. Increase testosterone levels, promote fat loss, decrease inflammation, … Fish oil, ground flax seeds, mixed nuts.

7. Drink Water. Strength training causes water loss through sweating which can impair muscle recovery. Drinking water prevents dehydration but also hunger since an empty stomach can make you think you’re hungry.

• 1 US Gallon Water/Day. Drink 1 cup of water first thing on waking up, 2 cups with each meal and sip water during your workout.
• Get a water filter. Cheaper than bottled water and tastes better than straight tap water. Try also green tea & water with squeezed lemon.
• Ignore Water Intoxication. Eating healthy as explained in this post will make sure you replenish your electrolytes. Unless you do crazy stuff like drinking 2 gallons water in 10mins, you’ll be safe.

8. Eat Whole Foods 90% of The Time. Read 10 foods you think are healthy but aren’t and 20 super foods. To really get the results you want, 90% of your food intake should consist of whole foods.

• Whole Foods. Unprocessed and unrefined (or little refined) foods that come as close as possible to their natural state. Examples: fresh meat, fish, poultry, eggs, veggies, legumes, fruits, rice, oats, quinoa, …
• Processed Foods. Usually contain added sugars, trans-fats, nitrates, corn syrup, sodium and more chemicals. Examples: bagels, fruit bars, cereals, pizza, cookies, sausages, frozen meals, supplements, …

Eat whole foods 90% of the time. Difference in result is insignificant compared to eating 100% healthy. So if you eat 6x/day, you can eat 4 junk meals per week guilt-free. Same with alcohol & sweet drinks: 10% of the time is ok.

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Well it’s less than a week before Valentine’s day and you’ve waited a year before realizing that if you are lucky enough to have someone in your life, that you will be standing naked in front of them within the next 7 days.  (If you play your cards right)!

Let’s GO!!!!

1. Standing sideways bend - stand with your legs slightly apart. In one hand grab a dumbbell, a bottle of water, or anything which can simulate a weight, and place your other hand on your waist. The movement is to bend your upper body to the side of the hand holding the dumbbell. You don’t have to bend far, the dumbbell shouldn’t go below the knee. Somewhere in the mid thigh is perfectly alright. 20 reps per side.

2. Side plank - This is a static exercise and a variation of the plank. Position yourself on one forearm, place both legs straight and firmly together.  Support yourself on one forearm and the side of the foot which is on the same side as the supporting forearm.  Hold this position for 20 seconds per side.

3. Diagonal crunches - Do this exercise in a similar way to the regular crunch, but instead of raising your upper body straight, do so for one side and then the next. This works the obliques and your love handles.  20 reps per side.

4. Sideways crunch - Lay on the floor with both legs bent and firmly together. Lower both legs to one side while keeping your upper body straight on the floor. Raise your upper body straight similarly to a regular crunch so the contraction occurs in one side of your waist. 20 reps per side.

5. Sit on the floor with your legs crossed. Take a medicine ball, a dumbbell or any other kind of weight you can work with and place it on the floor to one side of your body. Make sure you need to twist your upper body somewhat to reach this weight with both hands. The movement is to simply pick up this weight from one side and place it on the floor on the other side of your body. 10 reps with your right leg over your left and 10 reps with your left leg over your right.

Repeat the sequence of exercises above 5 times and you’re done!

Happy Velentine’s day!

By Connie Brichford – Medically reviewed by Niya Jones, MD, MPH

Our bodies need protein to build strong bones, muscles, skin, and cells. Because we can’t store protein in our bodies the way we can store carbohydrates, we need to make sure we eat enough protein every day. But is all protein created equal?

Alexa Schmitt, RD, a clinical nutritionist at Massachusetts General Hospital, says that what makes a protein “good” or “bad” is its saturated fat content. Proteins that are high in saturated fats can raise your cholesterol level, which in turn puts you at higher risk for heart disease. Most adults need to eat 40 to 65 grams of protein each day. And though most Americans already eat more protein than they need, we don’t necessarily eat enough of the “good” protein. So how can we make smart choices about which sources of protein to choose?

Good Sources of Protein
Here are a variety of protein choices you probably encounter every day:

• Meats. Schmitt says that salami, steak, and chicken with skin are meats that are high in protein but also high in saturated fat. A six-ounce steak, for instance, has almost all the protein you need for one day, but that same steak has nearly 75 percent of your daily saturated fat intake. Does this mean you have to give up your Italian sub sandwiches or Philly cheesesteaks? Not necessarily. Schmitt recommends moderation: “Try to eat these meats only once or twice a week,” she says.
• Lean meats. Luckily, there are also leaner choices for die-hard meat eaters. Chicken, turkey, fish, and beef that is 95 percent lean are still high in protein but have less fat, especially the saturated fats that can lead to high blood pressure and high cholesterol.
• Soy. Schmitt says that soy proteins are rich in protein and low in saturated fats. She recommends edamame (baby soybeans) and vegetarian meat alternatives such as soy nuggets and veggie burgers. Look for these in the refrigerator case at your local supermarket. Edamame is usually served lightly boiled and salted, often as a part of Japanese and Chinese cuisine. If you don’t have an Asian specialty market near you, check the freezer section of conventional supermarkets, which sometimes carry edamame.
• Beans, legumes, and nuts. All varieties of beans are good sources of protein and low in saturated fats, Schmitt says. Chickpeas, or garbanzo beans, taste delicious on salads or in hummus, a low-fat dip. Spicy vegetarian chili recipes can be a flavorful alternative to traditional chili. Legumes such as dried peas and lentils can also be used in chili and stews. And nuts, when eaten in moderation, are another good source of protein that is not high in fat.
• Dairy. Dairy products are often overlooked as sources of protein, but they are certainly worth mentioning, says Schmitt. Some dairy products are higher in saturated fat than others. She recommends the low-fat versions of cottage cheese, Greek-style yogurt, and ricotta cheese, not only because of their value as a protein source but because they also make an easy and convenient snack.

In addition to choosing good sources of protein, it can also be useful to plan your meals ahead of time. Advance planning can help you identify the foods that you tend to eat too much of, allowing you to make better substitutions beforehand.

Things to Remember
When choosing protein sources, remember that while you might get the same amount of protein from high- and low-fat options, you run the risk of increasing your blood pressure and cholesterol levels by choosing sources with a higher fat content. Consider leaner cuts of meats and getting more of your daily protein from plant sources to protect your heart.

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