February 9, 2012

Training Log-Workout Of The Week

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I headed back to the gym this week for a few awesome lower body workouts.  This session has been the best so far.  After walking to the gym and finishing with my warm up, I noticed I forgot my resistance bands  , so I had to improvise with similar exercises that I wanted to do.

Here’s what my afternoon training session looked like….

Warm up – 1 mile walk
Foam Roll – 10 min

Dynamic Exercises and Stretches:  hip flexor stretch, neck rotation, side and overhead arm circles, arm swings, shoulder dislocation, overhead squat, dynamic hip flexion, leg swings, ankle circles, hip circles, cat-camel, glute bridge, spinal roll, hip flexor stretch, glute stretch, hamstring stretch, calf stretch

Dumbbell RDL – 5 sets of 10 (love all RDLs… I always get a nice stretch in the hamstrings and real nice glute hit from these  )
superset with
Reverse Hyper – 5 sets of 20 (just used my bodyweight with a 2 sec hold at the top position; after 5 sets my glutes were on fire!)

Cossack Squat – 5 sets of 15 (these are one of my favorite… …continue reading.

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February 4, 2012

Exercise Of The Week

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After a few beach workouts, I returned to the gym for a training session to mix things up a bit.  The exercise of the week for me was a harder version of the BB Bulgarian split squat, as I elevated my front foot, to increase my ROM in my hips and to really hit the glutes, hamstrings and quads.  These were much harder than I thought, as I had to concentrate on my form but also keep my balance at the same time so I didn’t fall  .  I did my first set with just my bodyweight to warm up and to be sure of my foot placement.  I then placed the BB on my upper back, (again, I’m not looking to load heavy weight on my back) placed my lead foot on an elevated surface (using an aerobic step) and my back foot on a flat bench. I squeezed the bar on the upper part of my back and held the bar tightly and firmly with a thumb-less grip, while  keeping my core tight.  I squatted down on my front leg keeping my back arched and chest out.  From the bottom position, I led… …continue reading.

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January 31, 2012

Training Log-Beach Workout–1/29/12

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I absolutely love to train but I have such a greater appreciation for my training sessions when I’m on the beach, in the sand.  It’s always a challenging experience!  You need very little equipment for this workout…a few kettlebells, a TRX and a resistance band…and it’s go time!

Here’s what Sunday’s beach training session looked like…..

Warm-up

Dynamic Exercises and Stretches:  hip flexor stretch, neck rotation, side and overhead arm circles, arm swings, shoulder dislocation, overhead squat, dynamic hip flexion, leg swings, ankle circles, hip circles, cat-camel, glute bridge, spinal roll, calf stretch

Broad Jump – 5 sets of 5
superset with
Kettlebell Front Squat – 5 sets of 15 (these where explosive with a 2 sec pause at the bottom. Be sure to keep the core tight and back arched; lead with the chest as you come up without losing the arch in your back. )

Maximal Contraction Walking Lunge -5 sets of 15 (since I’ve been doing these in the sand, my reps have greatly increased)
superset with
Band Good Morning – 5 sets of 20 (I can’t get enough of these …continue reading.

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January 27, 2012

Training Log-Beach Workout-1-26-12

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It was 80 and sunny yesterday, so we walked out to the beach with 2 kettlebells, a resistance band, a TRX and handstand pushup handles.  It is crazy to think how the simplest bodyweight and jumping exercises are much harder to do in the sand…but all I have to say, this was one of the best times I ever had training.

Here’s what my training session looked like…

Warm Up
Dynamic Exercises:  arm circles, arm swings, neck rotation, shoulder dislocation, over head squat, hip flexion, hip circles, leg swings (forward/back &side to side), ankle circles, cat-camel

Standing Broad Jump – 5 sets of 5 (harder to do in sand for sure…before jumping be sure to take a deep breath in and really brace the core; concentrate on the landing with toes down in the sand.)
superset with
Explosive Bodyweight Squats – 5 sets of 10 ( since I was not using weight, I was sure to explode out of the bottom position and really squeeze the glutes at top.

Maximal Contraction Walking Lunge – 5 sets of 15 (I really like doing these on the sand as you really have to… …continue reading.

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January 25, 2012

Pesto Chicken Tenders

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Here is a simple and quick chicken dish I make about once a week that I wanted to share with you all.  I used to make my own pesto, but I have found a dairy- free pesto at the farmers market, made from fresh ingredients.  I’m pretty sure you can also find it at Whole Foods.  This has definitely been a time saver for me!  Just remember, a little pesto sauce goes a long way, so don’t overdue it.  Total time: 20 minutes and din is served! Enjoy!

Ingredients
1 ½ lbs  Organic chicken tenders
¼  tsp salt
1 TB Italian seasonings
½ tsp of basil
½ tsp of oregano
2 TBS crushed garlic
2 lemons
3 TBS of pesto
pepper to taste
Coconut oil

Directions
Preheat oven to 375 degrees.  Lightly spread a 7 x 11 inch glass casserole dish with coconut oil.  Place chicken tenders side by side in the dish and sprinkle with seasonings.  Spread the crushed garlic all over the tenders.  Squeeze the juice from the lemons on top of the chicken and let sit before putting in the oven.  Bake… …continue reading.

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January 19, 2012

Training Log Update-1/18/12

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I always get so anxious to train and my walk to the gym was more like a run  . I couldn’t wait to get through my warm up and into this workout  .  I am now into a solid 8 weeks of all lower body and glute work…

Here’s what my afternoon training session looked like…

Warm Up

1 mile walk
Foam Roll -10 min

Dynamic  Exercises and Stretches – shoulder dislocation, overhead squat,  arm circles, arm swings, hip circles, dynamic hip flexion, leg swings, hip flexor stretch, glute stretch, hamstring, cat-camel, spinal roll, calf stretch

1) Box Jump – 3 sets of 5

2a) Single Leg BB Squat (on bench)- 5 sets of 10 –  (I kept the weight super light and it was still very effective.   I used a weighted straight bar and placed my back foot on a flat bench.  Be sure to squeeze the bar on the upper part of your back and hold bar tightly and firmly with a thumb-less grip. Squat down on front leg keeping your back arched and chest out.  Keep the core tight and lead with the chest as you… …continue reading.

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January 17, 2012

Top 10 Glute Exercises

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There are so many glute exercises to choose from and whenever I’m asked this question, I find it so hard to narrow them down to just 3 or 5.  I have become a huge fan of single-leg variations, body-weight and resistance band exercises over the past few years and find these work well to isolate the glutes and ensure the highest activation.  These are my top 10 picks today; but I am sure these could change a bit over the next few months

Recently asked….

JF: What are your favorite/ most result producing glute exercises?

Here are my top 10 favorite glute exercises which I have incorporated into my training and find to produce the best results…

 1. Single-leg Romanian deadlift

2. Single leg hip thrust/glute bridge

3. High step up

4. Pistol squat

5. Barbell squat

6. Rack deadlift

7. Band good morning

8. Single-leg band reverse hyper

9. 45 Degree back raise

10. Hill sprints

This is a continual journey for me…as many of you are unaware that I was told by Jay, at first sight, that I had a pancake a$$.  I will not have that again!!… …continue reading.

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January 12, 2012

Bison Meatloaf

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I made this last night for dinner and wanted to share with you all.  It’s a very easy meatloaf recipe made with grass-fed buffalo meat that was raised without antibiotics and no added hormones.  Buffalo can easily be substituted for your favorite beef recipes and is delicious!  Keep in mind that it does cook quicker than beef so be sure to set the timer to prevent the loaf from drying out.  Enjoy! 

Ingredients
2 lbs Ground Buffalo
1 Medium onion chopped
4-6 Garlic cloves
1 TBS Italian seasoning
1 TBS Basil
½ tsp Oregano
½ tsp Rosemary
¾ tsp Salt
¼ tsp Black pepper
1 TBS Worcestershire sauce
2  eggs (cage- free fertile)
1 c of Organic tomato sauce
2 TBS dairy free pesto


Directions

Preheat oven at 375 degrees.  Place ground buffalo, chopped onion and garlic, seasonings, worcestershire sauce and eggs in a large mixing bowl and combine well.  Spread loaf pan with a touch of coconut oil if desired. Place mixture into a bread loaf pan and bake for 40 min.  Take out to add the sauce and pesto on top and cook for another 10 min.  Serve with your own sides and enjoy!

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January 6, 2012

Training Log- 1-5-12

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We found an awesome grassy area to train on yesterday right in front of the beach.  It was a gorgeous day and I was very anxious to get into this workout so I did a much shorter warm up than usual.

Here’s what my workout looked like….

Warm Up

Dynamic Exercises & Stretches
arm circles, arm swings, shoulder dislocation, overhead squat, hip circles, dynamic hip flexion, hip flexor stretch, glute stretch, hamstring, cat-camel, calf stretch

1a) Band Hurdle Jump – 5 sets of 5

1b) High Intensity Maximal Contraction Lunge- 5 sets of 8-10 (hold lunge for 5 sec tightening every muscle

possible, push through heel as you come up and tighten glute.  These are pretty sick, by my last few sets I could only get 8 per leg…smoked!)

1c) Band Good Morning- 5 sets of 20 (make sure to pick a band with enough resistance, place feet on band and wrap other end around the neck, hold on to  band and raise out of bottom position, tighten the glutes for 2 sec at top position…very effective exercise to help strengthen the hamstrings, glutes and lower back…so far my favorite exercise this year  lol… …continue reading.

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January 3, 2012

Training Log-1-2-12

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Yesterday’s training session was definitely one of those where I felt like I was going to pass out when I was finished…always a good time  . I threw the TRX in my bag and headed out to the gym.  After my warm up, I started with an explosive jump and then hit the lower body with a 5 set circuit, focusing on the glutes, without resting between exercises.

Here’s a look at my workout…

Morning- 30 min fasted cardio

Afternoon – training session
Warm up
1 mile walk
Foam Roll – 8-10 min (I always enjoy this time as it gives me an opportunity to check out the scene  )

Dynamic Exercises & Stretches
neck rotation, arm circles, arm swings, shoulder dislocation, overhead squat, leg swings, close stance squat, dynamic hip flexion, standing hip circles, hip flexor stretch, low back stretch, glute stretch, hamstring stretch, spinal roll, spine extension, cat-camel, calf stretch

1) Box Squat Jump – 3 sets of 5

2a) TRX Single Leg Split Squat w/ Opposite Leg Hip Flexion– 5 sets of 15 (these are a great lower body exercise, be… …continue reading.

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