Everyone be sure to check your emails today for the HealthE Tip of the week!
Post your comments or questions here.
Tuesday, April 29, 2008
Sunday, April 20, 2008
Rollin' the Dice!
I just wanted to say that everyone did an awesome job with the dice game this past weekend. You all kept up a good pace and pushed yourselves to the last minute. I hope that you all enjoyed and that you're looking forward to next event.
The winners of our Team Obstacle Relay on 4/19/08:
Kathy Hyme
Brandie Waddell
Donna Smith
It was a close one!
The winners of our Team Obstacle Relay on 4/19/08:
Kathy Hyme
Brandie Waddell
Donna Smith
It was a close one!
Friday, April 18, 2008
First Week Testing Results
Date 4-12-08 Test Results
Rising Circle Run:Stephanie - 3:14
Brandie - 3:25
Kathy - 3:34
Ginger - 4:12
Jenice - 5:12
Donna - 5:11
Push-up Testing - Avg. of 2 60 second rounds
Kathy - 20.5
Ginger - 20.5
Jenice - 15.5
Brandie - 10 - on the ground - 28 inclined
Donna - 15
Stephanie - 7 on the ground - 16 inclined
Tabata style squat test:
Brandie - 14
Stephanie - 12
Jenice - 11
Kathy - 7
Ginger - 6
Donna - 4
Sunday, April 13, 2008
Off To A Good Start!
Hey Everyone! Just wanted to say it was nice meeting all of you today. Everyone did a great job today with the testing. It was like you were all a bunch of veteran campers!
Drink plenty of water this week and make sure you stretch to help out with the soreness. We are excited for the things to come in the next 5 weeks. We hope that you enjoyed your first day and that you look forward to next Saturday.
"Unless you try to do something beyond what you have already mastered, you will never grow."
Read your manuals, I look forward to your questions.
Drink plenty of water this week and make sure you stretch to help out with the soreness. We are excited for the things to come in the next 5 weeks. We hope that you enjoyed your first day and that you look forward to next Saturday.
"Unless you try to do something beyond what you have already mastered, you will never grow."
Read your manuals, I look forward to your questions.
Friday, April 11, 2008
Fat burning tips to get you started!
Eating foods to burn fat
- carb science (carbs spike the fat-storage hormone INSULIN)
- Carb intake rules: no more than 30g/sitting and 100g/day max
- Body for Life (reduced carbs and shakes)
- Water: 1 gallon/day (4 liters), 30% increase in metabolism, DRINK UP.
Start Reducing workout time and burning more fat at the same time!
-Strength training w/ intensity - Yes, this means weights. If you're unsure of what to do, let me know, I'll send ya some pointers.
-minimize rest, up the resistance: Go hard, minimal breaks between sets.
-Interval cardio: peak intensity every 3rd minute - If you get ANYTHING at all from this entire message please learn this.
Working out for 45-60minutes on the treadmill is doing more harm than good. Workout for 15-20 minutes on a cardio machine. Every 3rd minute you go as hard as you can, the 2 minutes between make sure you are going at a good steady pace. This will leave you burning fat all day. Google "interval cardio" and read up.
Timing food around your workouts to feed muscle and burn fat
-Morning Routine: 1st thing in the am is the best time to work out. If this absolutely can not be done, than make sure that you keep your carb intake to a minimun 1 hour before and 1 hour after your workout. If you feed carbs before or after your workout than your body will burn them and not the spare tire around your belly for fuel.
-Afternoon: enter in fat-burn mode (Protein @ 3pm, Spark Energy @ 4:15)
Cycling your fitness and nutrition to keep your metabolism fresh and your body guessing
- Switch up your carb intake some weeks - 50g/day or 100g/day weeks
-Resetting on weekends
- Take a day of pure rest
- carb science (carbs spike the fat-storage hormone INSULIN)
- Carb intake rules: no more than 30g/sitting and 100g/day max
- Body for Life (reduced carbs and shakes)
- Water: 1 gallon/day (4 liters), 30% increase in metabolism, DRINK UP.
Start Reducing workout time and burning more fat at the same time!
-Strength training w/ intensity - Yes, this means weights. If you're unsure of what to do, let me know, I'll send ya some pointers.
-minimize rest, up the resistance: Go hard, minimal breaks between sets.
-Interval cardio: peak intensity every 3rd minute - If you get ANYTHING at all from this entire message please learn this.
Working out for 45-60minutes on the treadmill is doing more harm than good. Workout for 15-20 minutes on a cardio machine. Every 3rd minute you go as hard as you can, the 2 minutes between make sure you are going at a good steady pace. This will leave you burning fat all day. Google "interval cardio" and read up.
Timing food around your workouts to feed muscle and burn fat
-Morning Routine: 1st thing in the am is the best time to work out. If this absolutely can not be done, than make sure that you keep your carb intake to a minimun 1 hour before and 1 hour after your workout. If you feed carbs before or after your workout than your body will burn them and not the spare tire around your belly for fuel.
-Afternoon: enter in fat-burn mode (Protein @ 3pm, Spark Energy @ 4:15)
Cycling your fitness and nutrition to keep your metabolism fresh and your body guessing
- Switch up your carb intake some weeks - 50g/day or 100g/day weeks
-Resetting on weekends
- Take a day of pure rest
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