Exercise & Workout article by Ben on Monday, November 16, 2009 12:25:22 AM EST
So I decided to switch up my training program a couple of months ago and really focus on improving my overall conditioning. I'm hoping to compete again this year in boxing (it's been 15 years since I last fought) so conditioning will need to become the most important aspect of my training. I've started incorporating timed circuits and more calisthenics exercises into my workouts and have also added short, intense intervals between and after each of the timed circuits.
The workouts that I am doing are essentially all structured the same way and I have gotten most of my inspiration from a couple of my training partners, websites like Cross Fit and Gym Jones, and videos that I have come across on YouTube!
The conditioning workouts that my training partner Jeremy and I have been doing vary in length depending on the types of lifts we are doing, lengths of the circuits and types of intervals but each one generally takes between 45 minutes to an hour to complete. Below is an example of what we did in our training session yesterday.
Warm-up - 4 minutes on stairclimber - level 15
Circuit 1 - 15 minute time limit (repeat as many times as you can)
Alternating Barbell Push Press X 30
TRX Body Row X 15
Bosu Push-Ups X 15
Interval - 2 minutes on stairclimber - level 15
Circuit 2 - 15 minute time limit (repeat as many times as you can)
Overhead Dumbbell Throw X 10
Medicine Ball Burpee w/ Shoulder Press X 10
Cable Trunk Twists X 10 per side
Interval - 2 minutes on stairclimber - level 15
After the last stairclimber interval we took a rest for 3-4 minutes and then moved on to the treadmill for a session of hill intervals to finish off the workout. We did 18 intervals at 20 seconds on and 10 seconds off with the treadmill set at 8% incline and 8.0 mph.
I've definitely noticed a change in my body composition, an increase in my strength and agility and a huge improvement in my overall conditioning over the past few months. My rowing has gotten so much better and I've set personal records in the 500, 1000 and 3000M (1:29, 3:14, 10:46). My running, deadlifts and pull-ups have all improved immensely and I feel great!
Here is a sample video of one of my timed circuits. Once you've watched it, have a look through the exercise library on the site and try to build a few of your own!
General Fitness article by Ben on Monday, November 09, 2009 8:37:19 PM EST
So I finally got a chance to sit down and watch Food, Inc. For those of you who haven't heard of it yet, Food, Inc. is a documentary by filmmaker Robert Kenner that lifts the veil on the nation's food industry, exposing the highly mechanized underbelly that's been hidden from the consumer with the consent of the government's regulatory agencies, the USDA and the FDA. The film explains how the food industry is controlled by a small handful of very large corporations and how these powerful corporations put profits ahead of consumer health, the livelihood of farmers, the safety of workers and our environment.
The film was a bit graphic at times but I really enjoyed it and think that it is a definite must see for anyone who cares about what they are eating and putting into their body. I know for myself, that I will definitely be thinking a bit more before buying my next bulk package of plump boneless chicken breasts, or barbecuing some big fat juicy steaks or slicing up a beautiful ripe tomato in the middle of winter.
Anyways, you can check out the first few minutes of the movie below and if you get a chance, I would strongly recommend that you go down to your local video store and pick it up!
Diet & Nutrition article by Ben on Monday, November 02, 2009 12:02:40 AM EST
Are you sick of all that candy yet? Now that Halloween has come and gone and you've hopefully eaten all of the junk food, chocolate and candy that your body can possibly handle, you can get back on that clean eating bandwagon and start eating healthy again!
Here is a list of 10 healthy snack choices that will help to keep you on the straight and narrow!
Diet & Nutrition article by Ben on Thursday, October 15, 2009 6:27:46 PM EST
Here is a list of 10 simple and easy food swaps that you can make to clean up your diet and help you shed some of those stubborn pounds!
1. Drink Water instead of Pop or Other Sugary Drinks
- You would be amazed at how many calories you can cut out of your day by cutting out unnecessary sugary beverages.
2. Whole Grains instead of Refined
- White flours, rice, sugar and pasta are high in calories and low in nutrients. With whole grains you'll get more nutrients and anti-oxidants and it's also more filling because there is more fiber.
3. Fresh Foods instead of Processed
- Quality is more important that quantity. Fresh foods contain nutrients, fiber and anti-oxidants where most processed foods are filled with empty calories.
4. Organic instead of Non-Organic
- Organic is simply better for you and it is best to avoid as many chemicals and preservatives as possible.
5. Low Fat instead of Fat Free
- With some fat free products, the manufacturer will replace the fat with salt or sugar which kicks up the calorie count.
6. Squash instead of Spaghetti
- You can replace spaghetti noodles with spaghetti squash cooked and prepared in a pasta like, stringy style.
7. Portobello instead of Pizza Dough
- Using a portobello mushroom cap as a pizza dough instead of a mini pizza will save you hundreds of calories.
8. Greek Style Yogurt instead of American Style Yogurt
- Greek style yogurt is strained longer which makes it lower in carbs, higher in protein, much thicker and a lot tastier!
9. Avocado instead of Mayonnaise
- Avocado is a good source of fat, contains Vitamin E and is a very tasty alternative on a sandwich.
10. Breadsticks instead of Dinner Rolls
- If you're out at a restaurant, try to avoid the breadbasket all together but if you can't.. try eating bread sticks or whole grain rolls in place of white flour dinner rolls.
These are a few small changes that you can make each and every day that will result in long, lasting changes to your health, improved body composition and increased energy levels!
Disclaimer: The information provided on this site is for informational purposes only and is not a substitute for medical advice or treatment for any medical conditions. Consult with a healthcare professional before starting any diet, exercise or supplementation program, or if you have or suspect you might have a health problem.
