Energy Bulletin… Another 6 minute workout
Howdy movers and groovers,
Welcome to Easter with all it’s chocolates, alcohol and lazin around. (I’m sure there is more to Easter than that but I’m trying to make a point here), which is….
Guilt, Guilt and more Guilt.
Now I love an Easter egg and a drink as much as the next person. But I really hate feeling guilty for it. So I don’t.
Not feeling guilty because I’ve had the odd night out or eaten the occasional treat like food, (think pizza) means that I’ve done something positive which balances out the negative.
Now what could be more positive than a quick high intensity workout to ensure those Easter calories don’t go straight to your butt.
We’ve discussed in past bulletins some of the benefits of working at high intensity such as; burning much more energy throughout the day post workout with an elevated metabolism, being very time effective and ultimately achieving far more benefits in just about all aspects of fitness.
So… A guilt free Easter equals about 15 total minutes of your time. Remember though, you’ve got to really put in a quality effort to reap the rewards of this style of training.
Here we go…
You will need a stop watch. Most phones have em now a days.
6 min Warm Up
Time yourself walking at a reasonable pace for 60 seconds. Make a note of where you started and where you ended up.
At the end of 60 sec do 12 push ups (knees or toes), 10 sit ups (full ones) and 10 squats
Walk back in 60 sec
Now do the same distance in 45 seconds
Do 8 push ups, 8 sit ups and 8 squats
Walk back in 45 seconds
Do it a third time but in 35 seconds. You may need to jog for this one.
Once at the end do 6 push ups, 6 sit ups and 6 squats.
Jog back in the 35 seconds.
Alrighty then… Another 6 minutes of workout time. Lets do it!
Get your stop watch ready again.
Time yourself to do the following 4 x.
Sprint to your marker and back (think 25 seconds)
Forward Lunge x 10, turn around x 10 back (20 total)
X 10 Burpees
Sprint again for second round.
Do this for 5 rounds
Take another 2-3 minutes to stretch and cool down.
Don't forget to drink plenty of water and get in some protein and a small amount of carbs for recovery.
I’ve added a couple videos from our friends at crossfit to help you out. Note that we aren’t doing overhead lunges.
Let me know your time.
duncan
Check out Crossfits;
Squat video- http://www.youtube.com/watch?v=k45YlFHn6xs
Lunging video- http://www.youtube.com/watch?v=_mGndbK9J4Y
Lunge/Burpee Challenge- http://www.youtube.com/watch?v=p_2Z36NhYjg
Wednesday, March 19, 2008
Thursday, March 13, 2008
The Truth About Eggs
Another Energy Bulletin...
I remember a time not so long ago when eggs where evil… That’s right, evil little suckers that were half the reason why a good percentage of the population had high cholesterol. Nasty little buggers them eggs… or are they?
Fast forward a decade or so and eggs are no longer the villains they once were. The once misbegotten idea that eggs would utterly destroy your cholesterol rating has been proven, if not a myth, then a large exaggeration on the truth. It is true that eggs do contain a reasonable amount of cholesterol, which is why I would avoid having 5 or 6 a day, however we now know that eggs contain more in the way of good cholesterol than bad, which is to say, yay for the eggs.
Now that the dark and evil side of eggs has passed, let’s bring ourselves on into the light.
Egg Benefits
We all know the importance of amino acids right? Of the 22 amino acids available there are 8 that we call ‘essential amino acids’. These little blighters are the reason why most vegetarian nutrition plans are so difficult to adhere to properly. These 8 essential acids are all found in great supply in meat and meat products but must be combined correctly in vegetable sources to create the proper profile, a concept that is often not understood little lone complied with.
So if you are a vego and you will/can eat eggs, then your kitchen duties just got 40% easier. (side note- if you can eat fish as well then add another 40% to your kitchen ease)
The other benefit here, for the rest of us as well, is that the amino acids in eggs are converted into muscle, skin and collagen tissue far more efficiently than the proteins from any other food you might consume. Are you listening ladies?? Think hair, skin and nails!
The yolks of the eggs are also filled with beneficial vitamins and other antioxidants including the Lutein and Zeaxanthin carotenoids that have been shown to protect us against macular degeneration and other eye disorders.
I haven’t touched much on protein for proteins sake yet. One large egg will supply around 6 grams of protein. This means with their mostly unsaturated fat profile, they are great for assisting in fat loss and leaning up the body.
It’s true, there have even been some good studies that prove it ;o)
Eggs have also been shown to improve nerve function within your muscle receptors as well as assist memory.
So that’s it… Eggs ain’t so bad. In fact they are pretty darn good for you as long as you don’t have too many. Studies suggest 2 per day to be fine.
Duncan's little handy egg hint… I hard boil a dozen eggs each week (usually on a wknd). I usually keep 2 in my lunch box with a small container of low fat, natural mayonnaise with some Dijon mustard mixed in. This makes for a great, quick little snack of slow release energy. Particularly useful after a hard session.
Once hardened they will keep for quite a while outside of the fridge as well, which means if I don’t eat them today, I’ll be able to scuff em up tomorrow or even the day after. The same, so I’ve learned, cannot be said of the mayonnaise… Blah!
duncan
I remember a time not so long ago when eggs where evil… That’s right, evil little suckers that were half the reason why a good percentage of the population had high cholesterol. Nasty little buggers them eggs… or are they?
Fast forward a decade or so and eggs are no longer the villains they once were. The once misbegotten idea that eggs would utterly destroy your cholesterol rating has been proven, if not a myth, then a large exaggeration on the truth. It is true that eggs do contain a reasonable amount of cholesterol, which is why I would avoid having 5 or 6 a day, however we now know that eggs contain more in the way of good cholesterol than bad, which is to say, yay for the eggs.
Now that the dark and evil side of eggs has passed, let’s bring ourselves on into the light.
Egg Benefits
We all know the importance of amino acids right? Of the 22 amino acids available there are 8 that we call ‘essential amino acids’. These little blighters are the reason why most vegetarian nutrition plans are so difficult to adhere to properly. These 8 essential acids are all found in great supply in meat and meat products but must be combined correctly in vegetable sources to create the proper profile, a concept that is often not understood little lone complied with.
So if you are a vego and you will/can eat eggs, then your kitchen duties just got 40% easier. (side note- if you can eat fish as well then add another 40% to your kitchen ease)
The other benefit here, for the rest of us as well, is that the amino acids in eggs are converted into muscle, skin and collagen tissue far more efficiently than the proteins from any other food you might consume. Are you listening ladies?? Think hair, skin and nails!
The yolks of the eggs are also filled with beneficial vitamins and other antioxidants including the Lutein and Zeaxanthin carotenoids that have been shown to protect us against macular degeneration and other eye disorders.
I haven’t touched much on protein for proteins sake yet. One large egg will supply around 6 grams of protein. This means with their mostly unsaturated fat profile, they are great for assisting in fat loss and leaning up the body.
It’s true, there have even been some good studies that prove it ;o)
Eggs have also been shown to improve nerve function within your muscle receptors as well as assist memory.
So that’s it… Eggs ain’t so bad. In fact they are pretty darn good for you as long as you don’t have too many. Studies suggest 2 per day to be fine.
Duncan's little handy egg hint… I hard boil a dozen eggs each week (usually on a wknd). I usually keep 2 in my lunch box with a small container of low fat, natural mayonnaise with some Dijon mustard mixed in. This makes for a great, quick little snack of slow release energy. Particularly useful after a hard session.
Once hardened they will keep for quite a while outside of the fridge as well, which means if I don’t eat them today, I’ll be able to scuff em up tomorrow or even the day after. The same, so I’ve learned, cannot be said of the mayonnaise… Blah!
duncan
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