YOU GAIN STRENGTH, COURAGE, AND CONFIDENCE BY EVERY EXPERIENCE, ESPECIALLY WHEN YOU STOP TO LOOK FEAR IN THE FACE. YOU MUST DO THE THING YOU THINK YOU CANNOT DO.

Friday, March 29, 2013

Your Action Plan To Nutrition Part 2

"Discover what you want most of all in this world, and set yourself to work on it." -John Homer Miller

"If you do the best you can, you will find, nine times out of ten, that you have done as well as or better than anyone else." -William Feather

Please understand that I will be breaking up THE ACTION PLAN TO NUTRITION into parts (1,2,3,4...). I don't want to overwhelm you with so much information that you end up missing something important. I want you to truly grasp the concept of nutrition and how it is important to have an overall outlook on your nutrition action plan. 

In Part 1, I touched on the factors of mental preparation and assessment along with ways to stay motivated. I want to now discuss the reality of food measurement and calorie-counting. I think that this is a personal choice...some may feel that it is necessary to measure and count everything they consume. While others may find it too time-consuming and will eventually lose interest. Remember, you are in control...you want to use the best strategy that is going to give you the results you want. I believe that you can be very successful in your eating regimen without having to measure every ounce of food you eat. 

The approach I have used for most of my life is by eyeballing my portion sizes and aiming for a certain number of portions from each food group. I have never counted calories, BUT I have kept a food journal. I think that keeping a journal of what you eat and what time you eat can be very helpful. You can keep track of your energy levels, performance, recovery, and weight loss/body fat by documenting your eating plan on a daily basis. In the past, if I woke up feeling tighter around my midsection and my energy was high...I would refer to the days prior to my change and try to follow it in the same fashion. I have found that by keeping a journal and being apart of the fitness industry for a long time, I have been able to pinpoint which foods work for me, when they work for me, and what benefits I get from them these foods. Below I am including a chart that shows you how to measure your food groups without a calculator or a food scale.

  • 1 unit of protein= 1 ounce lean protein (4 ounces = your palm); 7 grams of protein per ounce of protein
  • 1 unit of fat= 1 teaspoon oil or 3 walnuts; 5 grams of fat
  • 1 unit of starchy carbs= half a medium potato (1 "medium" potato = your fist); 15 grams of carbs
  • 1 unit of vegetables = 1 cup vegetables (approximately two palmfuls); 5 grams of carbs
  • 1 unit of fruit= 1 cup strawberries (two palmfuls) or half an apple; 15 grams of carbs

  • When starting an eating plan, you want to shock your body. Some of you may decide to take out foods that you seem to struggle with such as breads, sweets, pastas, and even alcohol. Others will begin their first two weeks on a detox plan, which is mainly comprised of protein and vegetables. This plan helps to flush out toxins and helps to restart your body. You then begin to bring certain foods back into your plan and your body is able to function and shuttle these nutrients to all the right places. The importance here is that your body begins to use nutrients (that may have been non-existent before the detox) in the correct way, which in turn allows your body to perform better and helps you to lose the proper weight necessary. And then you may have others who decide they will eat a high-carb, low-protein, low-fat eating plan for first two weeks. As much as 75% to 80% of their food choices are carbs...then they will begin a six-week plan, which requires higher protein and fat and lower carbs.


    Again, understand how your body operates, consider how intense and how often you workout, and what start-up plan best fits your personal needs and goals. I think it is very important that if you are training intensely 6 days a week for an hour and a half to two hours, that a no-carb to low-carb would not be a smart move to make. PLEASE understand that your body needs carbohydrates to function, for energy, and for performance. You may decide to lower your carbs on the days you take off from workout or on your low-to moderate workout days. You would be amazed on how many carbohydrates I take in and how much my body is able to perform or go the distance because of my carb intake. Or, you may choose to take in your oatmeal, sweet potato, and brown rice at the beginning of your day and then taper into more vegetables and fruits after 2:00 p.m. 

    This is your action plan, and that is what is so neat about it. YOU HAVE THE OPPORTUNITY TO DESIGN SOMETHING FOR YOURSELF THAT IS GOING TO BENEFIT YOU IN ALL AREAS OF YOUR WELL-BEING. I think that each person needs to be in control of their own nutrition plan because what may work for me...may not work for you. EVERYONE IS DESIGNED AND BUILT DIFFERENTLY. YOU ARE YOUR OWN PERSONAL MACHINE...BUILD THAT MACHINE STRONG, SO YOU CAN GO ALL THE WAY!

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    Abdominal Challenge #1

    • NO REST Between Exercises/Keep hands on your head at ALL TIMES when you perform each Sit-up/Keep your legs bent on all Sit-ups/Watch your form and make sure you engage your belly button AT ALL TIMES/Control your motion and DO NOT USE MOMENTUM!
    • Unassisted Sit-ups- 10x/Hold #10 at the Halfway Mark for 20sec
    • Core Plank- 30 seconds
    • Unassisted Sit-ups- 15x/Hold #15 at the Halfway Mark for 20sec
    • Core Plank- 1 minute
    • Unassisted Sit-ups- 20x/Hold #20 at the Halfway Mark for 20sec
    • Core Plank- 1 minute 30 sec
    • Unassisted Sit-ups- 25x/Hold #25 at the Halfway Mark for 20sec
    • Core Plank- 2 minutes

    Abdominal Challenge #2

    • DO NOT REST BETWEEN EXERCISES UNLESS IT IS STATED/USE THE SAME RULES FOR ABDOMINAL CHALLENGE #1/Substitute One Crunch + One Sit-up Twist/Twist for Plate Stand-ups if needed/Substitute Roman Chair Leg Raises for Hanging Leg Raises if needed
    • Medicine Ball Sit-ups (Unassisted)- 25 times/Explosive on the UP- 10 second count on the DOWN/Keep M.B. on your chest AT ALL TIMES
    • Hanging Bent Leg Raises- 3x15/Rest 10 seconds between sets/DO NOT SWING
    • Plate Standups/25 times/DO NOT MOVE YOUR FEET/Tempo- Moderate Pace/The lighter the plate the harder the exercise...CHALLENGE/PUSH!
    • Side Core Plank- Hold 30 seconds/25 Ups and Downs/Do one side at a time
    • Hanging Straight Leg Raises- 3x15/Rest 10 seconds between sets/DO NOT SWING
    • Plate Stand-ups + Sit-ups/(2=1) 35 times/DO NOT MOVE YOUR FEET/Tempo- Moderate Pace/The lighter the plate the harder the exercise...CHALLENGE YOURSELF
    • Side Core Plank- Hold 1 minute/35 Ups and Downs/Do one side at a time

    CONDITIONING DRILL #1

    • PERFORM 5 SETS/NO REST BETWEEN EXERCISES/REST 30 SECONDS BETWEEN EACH CIRCUIT
    • Burpees x 30 seconds
    • Mountain Climbers x 30 seconds
    • Split Squat Jumps x 30 seconds
    • Mountain Climbers x 30 seconds
    • Split Squat Jumps x 30 seconds
    • Burpees x 30 seconds

    CONDITIONING DRILL #2

    • PERFORM 5 SETS/NO REST BETWEEN EXERCISES/REST 3O SECONDS BETWEEN EACH CIRCUIT
    • Wall Sit with Medicine Ball Between Knees x 30 sec
    • DB Split Squat Jumps x 30 seconds
    • Mountain Climbers On Forearms x 30 seconds
    • DB Burpees x 30 seconds
    • Diamond Shape Push-ups On Medicine Ball x 30 seconds
    • Medicine Ball Squat Jump Toss x 30 seconds

    CONDITIONING DRILL #3

    • PERFORM 4 SETS/NO REST BETWEEN EXERCISES/REST 30-45 SECONDS BETWEEN EACH CIRCUIT
    • Traveling Forward Burpee- 10x
    • Traveling Forward Burp + Burpee- (2=1)- 10 x
    • Traveling Backward Burpee- 10x
    • Traveling Backward Burp + Burpee- (2=1)- 10x

    CONDITIONING DRILL #4

    In order to MASTER this conditioning drill, each exercise must be performed with perfect form and without STOPPING!

    **Be sure that the BURPEES are ALL EXPLOSIVE...JUMP AS HIGH AS YOU CAN AT THE START/LAND IN A LOW PUSH-UP POSITION/EXPLODE BACK UP, LEADING WITH YOUR LEGS

    **Make sure that the SQUAT HOLDS ARE LOW (THINK OF AN L-SHAPE/DO NOT LET YOUR BUTT FALL TOO CLOSE TO THE FLOOR)...SIT BACK ON YOUR HEELS AND ALWAYS KEEP YOUR BACK STRAIGHT

    1) BURPEES- 15 TIMES
    2)LOW SQUAT HOLD (15TH BURPEE)- 10 SECONDS
    3) BURPEES- 12 TIMES
    4) LOW SQUAT HOLD (12TH BURPEE)- 10 SECONDS
    5) BURPEES- 10 TIMES
    6) LOW SQUAT HOLD (10TH BURPEE)- 15 SECONDS
    7) BURPEES- 8 TIMES
    8) LOW SQUAT HOLD (8TH BURPEE)- 15 SECONDS
    9) BURPEES- 6 TIMES
    10) LOW SQUAT HOLD (6TH BURPEE)- 20 SECONDS
    11) BURPEES- 4 TIMES
    12) LOW SQUAT HOLD (4TH BURPEE)- 20 SECONDS
    13) BURPEE- 2 TIMES
    14) LOW SQUAT HOLD (2ND BURPEE)- 20 SECONDS

    DEFINITION OF EXERCISES/LANGUAGE IN EXERCISE

    1) Straight-legged to Heels-to-Butt Sit-ups- lie flat on the ground with your legs straight and your hands on your head. As you start to do a sit-up bring your heels in to your butt and tap the floor (*the closer the heels come to the butt the harder). As you come out of your sit-up and begin to roll-down straighten out your legs and make sure the heels touch the floor. It should be a smooth, contolled one motion.
    2) Burpee In Place-start by jumping straight in the air and then landing in a squat position with hands on the ground. Kick your feet back into the downward position of a push-up. Thrust the feet up and push up with the arms simultaneously.
    3) Traveling Forward Burpee- the same concept as the Burpee In Place the only difference is jump forward instead of straight up.
    4) Traveling Backward Burpee- the same concept as the Burpee In Place the only difference is jump backward instead of jumping straight up.
    5) Burp- also known as a stripped down burpee. Start low and tucked toward the floor. Kick feet out to the bottom portion of a pushup. Then, push with your hands, while thrusting the feet back to the beginnning position (which is low and tucked toward the floor). It is only a half way motion minus without the jump in the air.
    6) M.B. or Plate Stand-Ups- lie flat on the ground with your feet planted on the ground. Beginners should use two dumbbells and place on feet. Hold a m.b. or plate over your head (*the heavier the db/plate the easier...the lighter the db/plate or no weight the harder). Quickly move your arms forward and start to sit up. It is very important that you use your arms for momentum and engage your abdominals. Once your arms pass your knees, quickly push forward with your legs, moving into a standing position.
    7) Mountain Climbers- start with your body in a push-up plank position. With the hands stationary, alternate the feet back and forth. One leg should be tucked with the knee coming close to your chest and the opposite leg extended. Make sure to place your weight on the balls of the feet.
    8) Grasshoppers- your body will begin in the same position you used for mountain climbers. The movement starts by bringing your left foot underneath the body until it touches your right hand. After touching your hand, return the left foot to the starting position and repeat the movement by bringing your right foot across the body to your left hand. You will be on the balls of your feet but when you bring your foot toward your hand you will land on the side of your foot.
    9) Wall Sit- place yourself up against a wall and squat down until the thighs are parallel to the floor. Think about forming an L with the bottom portion of your body. Your back is supported against the wall. Hold this position for time. Do not place your hands on your thighs because this takes off the pressure in your legs. Absolutely no movement with this exercise.
    10) Bridge- a great exercise that will develop strength and flexibility. It is a static hold that helps improve lower back strength. Start by lying down on the floor with your knees bent and your hands on the floor close to your ears. Lift yourself up with your abdomen pointing upward and with only the hands and the feet on the floor. Your body should create an arched position and you will maintain the upright position for time.
    11) Aerobic exercise- means with oxygen. An activity in which demands of muscle for oxygen are met by circulation of oxygen in blood. Distance running, cross-country, skiing, distance cycling are all examples of aerobic activities.
    12) Anaerobic Exercise- means without oxygen. Activity in which oxygen demands of muscles are so high that they rely upon an internal metabolic process for oxygen. Short burts of "all-out" activities such as sprinting or weightlifting are examples of anerobic exercises.
    13) Burn- also known as "going for the burn." For instance, in endurance exercise, working muscles until lactic acid buildup causes a burning sensation.
    14) Concentric- when muscles contract or shorten.
    15) Delts- an abbreviation for deltoids, the large triangular muscles of the shoulder which raise the arm away from the body and perform other functions.
    16) Eccentric- when muscles lengthen while maintaining tension.
    17) Fast-Twitch- refers to muscle cells that fire quickly and are utilized in anaerobic activites like sprinting and powerlifting.
    18) Glycogen- can be referred to as a full tank full of stored carbohydrates. Some of it is stored in the liver and some of it is stored in the muscles themselves.
    19) Hybrid Lift- is two or more exercise done in one single movement. It is the inverse of a combo lift. For istance, performing a bicep curl while lunging.
    20) Interval Training- is a short, high-intensity cardio exercise alternated with longer periods of lower-intensity cardio. It allows you to burn more calories, increase your speed, improve your power, and much more. It is more effective at burning fat while maintaining muscle mass. Combine this type of training with intensity will also increase your metabolic rate to amazing levels. This is because the work you do utilizes a greater percent of the body's muscles.



    If You Want To Be Tough, You Are The Only One That Can Get You There!

    If You Want To Be Tough, You Are The Only One That Can Get You There!

    POWER THOUGHT OF THE DAY

    TRADE AFFIRMATION FOR ACCOMPLISHMENT: Accolades fade quickly, but your accomplishments have the potential to make a positive impact on the lives of others.

    TRADE IMMEDIATE PLEASURE FOR PERSONAL GROWTH: It takes an oak tree decades to grow, but it takes a squash only weeks. Which do you want to be?

    TRADE EXPLORATION FOR FOCUS:  The younger you are, the more experimenting you should do. But once you have found what you were created to do, STICK WITH IT!

    TRADE QUANTITY OF LIFE FOR QUALITY OF LIFE: Your life is not a dress rehearsal. Give it your best because you won't get another chance.

    POWER THOUGHT OF THE DAY

    NEVER GIVE UP IN WHAT YOU BELIEVE IN.

    POWER THOUGHT OF THE DAY

    "I CHOOSE TO LOVE MY LIFE

    Find a balance between your creativity and your responsibility to the world. Share your innovative ideas and inspire others.

    POWER THOUGHT OF THE DAY

    "When change seems frightening, remember that it's the mother of new life, the one story line that we can count on to bring us home to our essential nature and our interconnectedness with the wholeness of life."

    Borysenko, J. Saying Yes to Change. Pg. 173.

    DOFITNESS TRAINING STATION

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