I made my last workout of the year a strong one so I made sure I put some calories in the bank for the New Year festivities.
Last workout of 2009
Squats
Leg extensions
Dead lifts
Leg curls
Seated calf raises
Flat bench dumbbell press
Flat bench fly’s
Incline dumbbell press
Pull ups
Bent over rows
Shoulder presses
Upright rows
Bicep Curls
I performed 3 sets of each exercise with the exception of the pull ups and bicep curls.
Total sets: 37. Work out time one hour.
I started this routine December 7th. I have not been consistently training 3 days per week like I should have but hey, blame It on the Holidays. I’m human just like everyone else. I actually gained 2 percent body fat sine 12/7.
Good News. I actually increased my squats by 50 lbs in 3 weeks so I’m happy about that.
If there is one single exercise that could increase strength, endurance and speep up your metabolism, it’s squats.
Happy New Year!
Thursday, December 31, 2009
Greg's Body Transformation
Hey Everyone,
Never thought I would be a "blogger" but here goes.
We do practice what we preach here at Nonstop Fitness and to prove it, I will be posting my own body transformation in preparation to compete in the 2010 Southern Isles Body Building Competition June 12, 2010. I have competed in three other events but I have not placed well and I was never happy with my results. Why did I not place well? I simply failed to develop a workable plan of action but now, I have a plan.
I was missing these three simple steps.
#1 Knowing where you are now.
#2 Identify where you want to go
#3 Find the best way to get there.
I did not have these steps in place in my prior training so consequently I failed. I did manage to reduce my body fat and gain some muscle but since I did not track and record my progress, I could not adjust, modify and change my training and diet.
The first 10 weeks of my training will consist of gaining muscle strength and size while reducing my body fat. I will document my training and diet along with a few workout video’s and tips.
My current body fat is 25% and I know "contest ready" body fat should be around 8%
so I have my work cut out for me. My goal is to reduce my body fat to the 10-12% range by the end of April and further reduce it to around 8% or less the day of the contest. Reducing my body fat by 3% per month is a very aggressive goal and without a plan I know I would fail. If I am not making my monthly 3% goal, I will simply adjust and modify my training. Currently, I am only lifting 3 days per week and I have not started cardio other than a warm up before I train. I am eating clean and I am striving to consume 3,000-3,500 calories per day. I am hungry practically all the time which is a great thing because I know I am feeding my metabolism. I know it sounds crazy to eat that much but, you will be able to see the proof, even at my advanced age of 53. I will pick up my cardio next month and I will post my first before picture then.
Your’s in Health
Greg
Never thought I would be a "blogger" but here goes.
We do practice what we preach here at Nonstop Fitness and to prove it, I will be posting my own body transformation in preparation to compete in the 2010 Southern Isles Body Building Competition June 12, 2010. I have competed in three other events but I have not placed well and I was never happy with my results. Why did I not place well? I simply failed to develop a workable plan of action but now, I have a plan.
I was missing these three simple steps.
#1 Knowing where you are now.
#2 Identify where you want to go
#3 Find the best way to get there.
I did not have these steps in place in my prior training so consequently I failed. I did manage to reduce my body fat and gain some muscle but since I did not track and record my progress, I could not adjust, modify and change my training and diet.
The first 10 weeks of my training will consist of gaining muscle strength and size while reducing my body fat. I will document my training and diet along with a few workout video’s and tips.
My current body fat is 25% and I know "contest ready" body fat should be around 8%
so I have my work cut out for me. My goal is to reduce my body fat to the 10-12% range by the end of April and further reduce it to around 8% or less the day of the contest. Reducing my body fat by 3% per month is a very aggressive goal and without a plan I know I would fail. If I am not making my monthly 3% goal, I will simply adjust and modify my training. Currently, I am only lifting 3 days per week and I have not started cardio other than a warm up before I train. I am eating clean and I am striving to consume 3,000-3,500 calories per day. I am hungry practically all the time which is a great thing because I know I am feeding my metabolism. I know it sounds crazy to eat that much but, you will be able to see the proof, even at my advanced age of 53. I will pick up my cardio next month and I will post my first before picture then.
Your’s in Health
Greg
Wednesday, December 30, 2009
Making – and Sticking to – Healthy New Year’s Resolutions
It’s that time of year again where everyone makes that New Year’s resolution to get in better shape. Sticking with it is the most difficult part.
Some 100-million Americans will make New Year’s resolutions, most of which focus on health goals such as working out or losing weight. However, about four out of every five people who make resolutions fail to keep them mostly due to lack of accountability and not having a workable plan of action.
Setting attainable and realistic goals is the key in making sure your New Year’s fitness goals don’t flame out by February or March. If you’re a sedentary person and you set a goal of working out every day for at least an hour and you haven’t done anything for 15 years, you’re likely not going to stick with it. What you want to do there is set a goal to work out two to three times a week for 30 minutes a span. That’s a small goal. And then add a third day, a fourth day, down the road.
Starting with small goals goes a long way in helping a person reach their bigger New Year’s resolution, particularly those who get discouraged if they don’t see immediate results. If you just have one big goal, you’re going to be a little overwhelmed. Being consistent is key. Find a physical activity you enjoy, such as taking a kickboxing class or pick up a spin class. Create a circle of support around you to assist you in maintaining your resolution. Have a game plan to help you reach your goals. If you don’t know where to start, talk to a fitness expert in our club to help you create a plan of action. It's no joke, our fitness experts get real results. Personal training or one on one instruction is not just for the rich and famous and here at Nonstop Fitness, we have the proof.
In regards to fitness and resolutions, it’s important to remember it’s about a lifestyle change. You can’t get into it and say you’re going to lose so many pounds in three months and then go back to your old lifestyle or all of the weight you lost will come right back.
Making – and Sticking to – Healthy New Year’s Resolutions
Plan on getting in shape in 2010? Here are some tips to help you succeed.
Cut back, don’t cut out. Don’t set yourself up for failure by making certain foods off limits. It’s wiser to cut back on those items so you won’t feel deprived. You’re more likely to stay on your diet that way.
Make fitness fun. Find a physical activity you enjoy, from walking, hiking, jogging, dancing, swimming and most importantly, you must incorporate strength training at least a minimum of twice a week in order to NOT lose muscle mass. The important thing is to get your body moving on a regular basis.
strong>Say no to stress. Stress can adversely impact your health. Keep a positive attitude, learn relaxation techniques, exercise regularly and eat well-balanced meals and get sufficient sleep.
Keep this in mind, a vision without action is just daydreaming.
Wishing you all a very Happy New Year! Make 2010 your year!!
Veronica
Some 100-million Americans will make New Year’s resolutions, most of which focus on health goals such as working out or losing weight. However, about four out of every five people who make resolutions fail to keep them mostly due to lack of accountability and not having a workable plan of action.
Setting attainable and realistic goals is the key in making sure your New Year’s fitness goals don’t flame out by February or March. If you’re a sedentary person and you set a goal of working out every day for at least an hour and you haven’t done anything for 15 years, you’re likely not going to stick with it. What you want to do there is set a goal to work out two to three times a week for 30 minutes a span. That’s a small goal. And then add a third day, a fourth day, down the road.
Starting with small goals goes a long way in helping a person reach their bigger New Year’s resolution, particularly those who get discouraged if they don’t see immediate results. If you just have one big goal, you’re going to be a little overwhelmed. Being consistent is key. Find a physical activity you enjoy, such as taking a kickboxing class or pick up a spin class. Create a circle of support around you to assist you in maintaining your resolution. Have a game plan to help you reach your goals. If you don’t know where to start, talk to a fitness expert in our club to help you create a plan of action. It's no joke, our fitness experts get real results. Personal training or one on one instruction is not just for the rich and famous and here at Nonstop Fitness, we have the proof.
In regards to fitness and resolutions, it’s important to remember it’s about a lifestyle change. You can’t get into it and say you’re going to lose so many pounds in three months and then go back to your old lifestyle or all of the weight you lost will come right back.
Making – and Sticking to – Healthy New Year’s Resolutions
Plan on getting in shape in 2010? Here are some tips to help you succeed.
Cut back, don’t cut out. Don’t set yourself up for failure by making certain foods off limits. It’s wiser to cut back on those items so you won’t feel deprived. You’re more likely to stay on your diet that way.
Make fitness fun. Find a physical activity you enjoy, from walking, hiking, jogging, dancing, swimming and most importantly, you must incorporate strength training at least a minimum of twice a week in order to NOT lose muscle mass. The important thing is to get your body moving on a regular basis.
strong>Say no to stress. Stress can adversely impact your health. Keep a positive attitude, learn relaxation techniques, exercise regularly and eat well-balanced meals and get sufficient sleep.
Keep this in mind, a vision without action is just daydreaming.
Wishing you all a very Happy New Year! Make 2010 your year!!
Veronica
Tuesday, December 29, 2009
-Body Armour-
The key to overall body fitness and conditioning is to have a strong 'core'. This area is more commonly known as the abdominal or abs for short. Having a thick, strong core will improve all aspects of your workouts. Your cardio will be supported with better posture and less cramping, while your weight lifting sessions will be more powerful and have the ability to adapt to more advanced exercises. Here are a couple of core routines to really jump start your overall body fitness goals, but don't forget, your core are muscles too. They need rest just like your other muscle groups.
50 Woodchoppers (25 per side)
Plank (hold until muscle failure)
50 Cable Crunches
50 Decline Cable Twists
Plank (hold until failure)
50 Knees-to-Elbows
50 Flutters/Scissors (after 25 flutters transition into 25 scissors)
Plank (hold until failure)
"CORE VALUES"
20 Kettlebell Swings
30 Woodchoppers (15 per side)
Plank with forearms on a Bosu ball
30 Knees-to-Elbows
50 Flutters/Scissors
Plank with forearms on a Bosu ball
"BODY ARMOUR"
50 Kettlebell Swings 50 Woodchoppers (25 per side)
Plank (hold until muscle failure)
50 Cable Crunches
50 Decline Cable Twists
Plank (hold until failure)
50 Knees-to-Elbows
50 Flutters/Scissors (after 25 flutters transition into 25 scissors)
Plank (hold until failure)
"CORE VALUES"
20 Kettlebell Swings
30 Woodchoppers (15 per side)
Plank with forearms on a Bosu ball
30 Knees-to-Elbows
50 Flutters/Scissors
Plank with forearms on a Bosu ball
Tuesday, December 15, 2009
Tips for Healthy Holiday
Hi everyone! Here are some great Tips for Healthy Holiday! With Christmas just around the corner and all the hustle and bustle we are doing, we still all have to live a little - we all deserve it! Even if you have worked extra hard and burned a few extra calories in our club, these great tips will keep you on track. Don't let your tempatations get the best of you - just keep making those smarter choices in your meal planning each day and you will get to your fitness destination. Enjoy!
1. Skip the basting. Choose a plain turkey or plain ham and cook it in a bag to seal in the moisture. And remove the skin before serving.
2. Use ingredients like whole wheat bread, vegetables, fruits (cranberries, raisins, dates or apples), nuts and your favorite spices for the stuffing and bake it in the oven rather than inside the turkey.
3. Use skim milk or buttermilk rather than whole milk and skip the butter for your mashed potatoes.
4. Serve your sweet potatoes or yams baked rather than candied and let your guests add butter to taste.
5. Don’t serve the meals on your largest plates. By using smaller plates you ensure smaller portion size and even that second helping isn’t quite so damaging.
6. Give your meal gourmet appeal by cooking your green vegetables with garlic, nuts, and herbs rather than creamy or fat laden sauces.
Happy Holidays,
Veronica
1. Skip the basting. Choose a plain turkey or plain ham and cook it in a bag to seal in the moisture. And remove the skin before serving.
2. Use ingredients like whole wheat bread, vegetables, fruits (cranberries, raisins, dates or apples), nuts and your favorite spices for the stuffing and bake it in the oven rather than inside the turkey.
3. Use skim milk or buttermilk rather than whole milk and skip the butter for your mashed potatoes.
4. Serve your sweet potatoes or yams baked rather than candied and let your guests add butter to taste.
5. Don’t serve the meals on your largest plates. By using smaller plates you ensure smaller portion size and even that second helping isn’t quite so damaging.
6. Give your meal gourmet appeal by cooking your green vegetables with garlic, nuts, and herbs rather than creamy or fat laden sauces.
Happy Holidays,
Veronica
Thursday, December 10, 2009
Key to Your Success
NEVER give up. Even when the going gets tough, don't accept defeat. Instead, figure out ways to improve your weakest points and become stronger than ever. Set goals that are achievable and realistic. Remember Rome wasn't built in a day - so take baby steps if necessary to get to your fitness goal!
BTW, got some new moves for a lower body workout...certainly looking forward to it today.
New Workout Videos COMING SOON!!!
to your success,
Veronica
BTW, got some new moves for a lower body workout...certainly looking forward to it today.
New Workout Videos COMING SOON!!!
to your success,
Veronica
Monday, December 7, 2009
Members Participate in Enmark Savannah River Bridge Run
Congratulations to the power ranger duo for placing 3rd and 4th place in their age category! They also won 2nd place in the costume contest.
Thursday, December 3, 2009
My Favorite Protein Shake
Protein powders have come a long way in the last 10 years. Now, they absolutely taste just as good as Nestle Quick, if not better. So, take an extra few minutes in the morning to blend this delicious healthy shake - and - your body will thank you later! Take it to work with you, keep it in the fridge, you can drink it for your morning snack (never a meal replacement) and save the other for after you workout – extremely important!!!
Ingredients:
Cytosport Complete Whey Protein (chocolate), Frozen Strawberries, Banana, Peanut Butter, Liquid (Water, Skim Milk or Black Coffee)
In a blender, blend 1 cup frozen strawberries, one banana, one heaping tablespoon of peanut butter, two scoops of whey, and liquid of your choice (8 – 10 ounces). Add about of 1 cup of ice. Blend until smooth. Pour and enjoy! If you like coffee, the shake will have a nice mocha taste to it! Makes two shakes.
Per Shakes:
High in Protein (20 grams)
Carbs (30 grams)
Fat (6.75 grams)
Ingredients:
Cytosport Complete Whey Protein (chocolate), Frozen Strawberries, Banana, Peanut Butter, Liquid (Water, Skim Milk or Black Coffee)
In a blender, blend 1 cup frozen strawberries, one banana, one heaping tablespoon of peanut butter, two scoops of whey, and liquid of your choice (8 – 10 ounces). Add about of 1 cup of ice. Blend until smooth. Pour and enjoy! If you like coffee, the shake will have a nice mocha taste to it! Makes two shakes.
Per Shakes:
High in Protein (20 grams)
Carbs (30 grams)
Fat (6.75 grams)
Personal Training Tip
After Workout Shakes
To get the most out of your workouts, protein shakes are great immediately after your workout. Your body will use all the of the protein, carbohydrates and fats because your muscle glycogen has just been depleted and you natural levels of insulin are low during this period. There are many protein shakes and meal replacements out there, but if you can’t afford them have chicken breast and organic rice (brown rice) for example 20 minutes after a workout , if feasible. You can even have some simple sugars mixed with your drink (like chocolate milk).
To get the most out of your workouts, protein shakes are great immediately after your workout. Your body will use all the of the protein, carbohydrates and fats because your muscle glycogen has just been depleted and you natural levels of insulin are low during this period. There are many protein shakes and meal replacements out there, but if you can’t afford them have chicken breast and organic rice (brown rice) for example 20 minutes after a workout , if feasible. You can even have some simple sugars mixed with your drink (like chocolate milk).
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