Sunday, March 06, 2011

Sunday Workout and Nutrition Tips

Got home from Cleveland around 8pm on Saturday night. Happy to get home and back on my regular schedule, which includes the old Sunday morning leg workout.

Today's Workout had just the right amount of CB (cowbell) starting with a big bodyweight warm-up for mobility, abdominal stability, and upper back/shoulder

1A) Box squat (3x5)
1B) Vertical Jumps (3x3)

2A) Bulgarian split squat from a deficit holding KB at chest-height
2B) Glute ham raise
2C) Stability ball plank

20-minute warm-up followed by a 35-minute workout. Today's training includes a couple of "switches" I mentioned last week, such as the long bodyweight warm-up and the single-leg exercise from a deficit.

I'll add another training SWITCH: Incorporate a lot of your torso training into your warm-up. So if you generally "skip" your torso training that you have planned for the end of the workout (I'll admit, I often do this), add it to your warm-up so that you are guaranteed to do it.

As long as you aren't doing something ridiculous like 25 minutes of crunches and situps (which you should never be doing anyways), it shouldn't negatively impact your heavy lifting. The best bet would be to split half of it up - do some in the warm-up and some at the end of training - as I did today.

I also have a HUGE 2-hour dog walk planned for this afternoon (from dogsitters to home...since I have no carz).

Today's Nutrition SWITCH is based on a great article I read, in all places, in the in-flight Continental Airlines magazine. It was about researcher Brian Wansink's simple changes to school cafeterias that help kids eat better. Dr. Wansink has a powerful book called "Mindless Eating" that is worth getting if you really struggle with nutrition.

So today's switch is this:

Your home need not be a 7-11. Keep the minimum amount of treats at home to avoid mutiny. Keep treats out of sight & hard to access. Make healthy foods (giant bowls of fresh fruit) visible and place encouraging notes to eat the fruit in the kitchen. Put ready-to-eat produce in most visible part of the fridge & hide junk in the back. All research proven to increase healthy food consumption.

Today's Kickbutt Mindset Tip:

If you are stressed by something, ask yourself this question and then moderate your mindset appropriately: "Ask yourself this question: Will this matter a year from now?" – Richard Carlson. Too many people get too stressed out by things that don't really matter. Don't be one of them.

And today's Independence Tip:

Create value for others. Transform their lives. "Stake your territory. Create a unique brand for you and your life. Make a difference. Live a life that matters." – Frank McKinney

Nice start to the week,

Craig Ballantyne, CSCS, MS
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