Are you just starting out with diet and weight training? Where should a beginner begin?…

I was laying in bed relaxing, surfing the web, when I came across an amazing post by Clint Nielsen.  He writes an article geared towards “newbies” in the I’m-ready-to-get-healthy-and-fit-but-don’t-have-a-clue-where-to-start stage.  He answers the most common beginner questions simply, but informatively and does a superb job of not overwhelming the reader.  If you’re looking to start taking control of your health and fitness, read this post…it will set you up with the basic tools to build the best body you aspire to achieve.

10 easy tips to help you start off on the right foot in regards to starting out with diet and weight training.

via Starting out with diet and weight training. Where should a beginner “begin”?.

Filthy 50 whaaaat?…

I’m not claiming to be a CrossFit-er. I don’t even quite understand how these CrossFit challenges even work.  But, holy-mother- of-all-workouts does this beat the crapola out of you! It’s called CrossFit Filthy 50 and it was recommended to me by Josh Passini, my husbands Jiu-Jitsu teacher at 10th Planet Chicago North. He is also a CrossFit Certified Trainer.

I was looking for new workouts that will kick my butt and incorporate new movements that my body was not used to.  Josh recommended the Filthy 50 and I’ve been hooked ever since.  The Filthy 50 takes 10 exercises performed back to back without rest.  Where does the 50 come from?  That’s how many reps are performed of each exercise…yes, you read correctly.  50 reps of 10 exercises…back to back.  Where does the Filthy come from?  Well, it’s just plain nasty!

Every time you perform the Filthy 50 you are working to beat your previous time.  Now, like I said, I’m not claiming to be a CrossFit-er but, I have been incorporating CrossFit workouts into my regular training program and I’m seeing results.  My strength is improving, and my endurance, which was great to begin with, has gotten better with each workout.  I’ve read that there is no rhyme or reason to the CrossFit workouts…it takes “functional” movements performed back to back to beat the sh*t out of you, literally. I always feel amazing after completing it.

The Filthy 50 video I am posting is done in my home, so there have to be some modifications.  My time has changed dramatically from day one: 35 mins to 21 mins after my 5th time.  However, I’m sure if I went to a CrossFit gym and performed this workout with the “official equipment” my time would be a little higher.  My only huge difference in this workout is that a 14 lb medicine ball (20 for men) is to be used on wall ball shots…and mine is 8lbs, yet I can’t seem to find an exact answer on the lbs used. Also, since I’m in my basement I can’t throw it as high as the recommended setting (1o feet) .  Today I finally “mastered” (as best I could) knee-to-elbows.  There is a technique to this.

CrossFit-ers…feel free to critique and give me pointers.  I know some of these exercises I’m not doing exactly to CrossFit standards, but holy shitake mushrooms it still kicks my a**!  Those of you that are somewhat interested, but are terrified, try starting out with 20 reps of each.  Or, change the weight to fit your needs and do as many reps as you can without stopping.
My Video:

50 box jumps 24 inch height
50 jumping pull ups
50 kettlebell swings 25lbs (replaced w/ dumbbell)
50 walking lunges (knee to floor)
50 knees to elbows
50 push press (45 lbs)
50 back extensions (modified to FID bench)
50 wall ball shots (modified to 8 lb med ball…it’s all I have)
50 burpees (the death of me)
50 double unders (modified to 100 jumps on jumprope…ceiling not high enough)

Beauty in Strength…

I’m not promoting CrossFit, nor discrediting it.  I’m promoting working out and taking care of yourself.  I’m promoting being healthy and comfortable in your own skin.  I’m promoting self-confidence through personal gains and striving to be the best YOU that you can be…not what Cosmopolitan Magazine tells you to be.

 

Shoulders, Tiny Waists, and Drop Sets-Oh My!…

I love training shoulders because there are a variety of ways to mix up exercises to keep your deltoids on their toes!  Deltoids are a very important part to a person’s physique. Broader shoulders are the perfect compliment to a bigger chest on a man, giving him the coveted V-taper.

GSP (Georges St. Pierre rocks an amazing pair of shoulders, giving him a solid V-Taper from shoulders to waist)

On a woman, a defined pair of shoulders can actually make her waist look smaller and is the perfect accessory to that little black dress!

(Francisca Dennis-does anyone have a better set of shoulders than she?????)

https://i2.wp.com/n.b5z.net/i/u/10045487/i/FRANCISCA_DENNIS_OXYGEN_FITNESS_MODEL_PICS.jpg

 

In my video, I show you a variety of different exercises and you have many different options in performing them.  You can perform them traditionally with 3 sets of 10-12 reps.  You can superset them, performing 2 of the exercises back to back without rest. You can perform them in a circuit format, chosing 4-5 exercises and throwing in short bursts of cardio between sets.  For example, you can perform 12 reps of military press immediately followed by a minute of jumprope.  Quickly move on to lateral raises followed again by jumprope or running stairs.  Continue until all 4-5 exercises have been completed.  Repeat for 3 total sets with a 2 minute break in between.  This will really fatigue your shoulders and help to burn fat and build up more lean muscle tissue.

You can also perform a drop set.  A drop set is typically used on your last set of an exercise when you can no longer lift the weight you are lifting.  Just because you can not lift anymore weight does not mean your muscle is completely cashed.  It means that you have exhausted some muscle fibers, but not all.  You can still engage the muscle fibers by lifting a weight that is slightly lighter than the weight you just lifted.  Let’s say you are on your final set of military press using 30 lb dumbbells.  On your last couple of reps you are completely exhausted.  Put the weight down and immediately pick up a pair of 2o lb dumbbells and do as many reps as you can until you can’t do anymore.  Immediately put the weight down and then pick up a pair of 15 lb weights and go until fatigue.  The purpose is to continue dropping about 3-4 times and moving IMMEDIATELY to the next drop set.  If rest time is given then the drop set is pointless.

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