Upper Body Workout – Feb 20th 2014 Boot Camp

All Upper body today!! We went through Circuit 1 and 2 once. This is a great partner workout and good for a 45min class.

Circuit 1
Partner Workout – 45sec then switch exercises for another 45sec
P1 – Small waves on the battle ropes
P2 – Steering Wheel w/plate
1min Jump rope
P1 – Alternating Push Ups on Medicine Ball
P2 – Laying Dumbbell Presses
1min Jump Rope
P1 – TRX Low Rows
P2 – Bent-Over Dumbbell Rows
1min Jump Rope
Core: Seated facing each other, one begins w/a medicine in hand, lay back to begin the sit up exercise and bring the ball overhead to tap the floor above your head, sit up and toss to your partner. Take turns going back and forth for 45sec
Core: Lay on your belly facing each other with arms reached out, one begins w/the ball in hand to throw the ball for your partner to catch and throw right back. This engages legs, glutes and back.
1min Jump Rope

Circuit 2
Partner Workout – 45sec then switch exercises for another 45sec
P1 – Swimmers on the Battle Rope
P2 – Military Presses w/Bodybar
1min Jump Rope
P1 – TRX Chest Press
P2 – Resistance Band Punch Outs (band around a pole)
1min Jump Rope
P1 – Single-Arm Row (Switch arms 1/2 ways in)
P2 – Seated Resistance Band Rows
1min Jump Rope
Seated Transverse Medicine Ball Throws to each other for 45sec in one direction then 45sec in the other
1min Jump Rope

DONE.

What’s your “power” food?

For the past 6 months I’ve really been diggin’ some Oats for my pre workout fuel on my weightlifting days. I ALWAYS crush my workouts and feel great throughout the hour or two. No matter the time of day, 15-30min before a workout, oats do me good!

I’m currently going between Steel Cut Oats and Organic Rolled Oats and prep a few servings at a time. To make Steel Cut Oats, boil 2c of water then add 1c of Oats (dry), reduce heat to very low and let it sit for 20-25min covered. This makes 4 servings. My like adding a dash of Flaxseed Milk into one of the four precooked servings, pop in the microwave for 1min then add 1tbsp of fresh almond butter, a handful of berries like blackberries, blueberries, strawberries or raspberries, a sprinkle of cinnamon and 1-2 tsp of local honey (tastes great and helps with seasonal allergies).

Oats keep me full longer and better than Instant or Quick Oats. Quick & Instant Oats are processed to be broken down for faster cooking which gets digested quickly, making them higher in GI, leaving you hungry shortly after. Groats, Steel Cut, Rolled Oats are lower in GI, keeping you full longer.

Here’s a quick description of some Oat types. Some of I’ve experimented with while others are next in line or not at all.

Oat Groats are the kernels with the hull removed. They cook the longest, about 1hr.
Steel Cut Oats/Irish Oats are groats cut into smaller pieces with steel blades. These cook for about 20min.
Scottish Oats are stone ground into little pieces. Because of that they come out creamier in texture and only cook for about 10min. I’m not crazy about creamy oatmeal so I’m not sure if I’ll give this one a shot.
Old Fashioned Rolled Oats are groats steamed to soften then rolled thin by going through steel or stone rollers.
Quick Rolled Oats go through the same process of steaming and rolling but just a bit more. They are partially cooked giving them a cooking time of about 5min. These are also creamy in texture so I’ve yet to give them a try plus they get digested too quickly.
Instant Oats are also steamed and rolled like Old Fashioned & Quick but MORE. They get pre-cooked for an even faster cooking time. I’ve eaten Instant Oats in the past when I hadn’t learned about other oats. Instant is not for me and my goals. Like the Quick Rolled Oats, they’re quick to digest and don’t help as much with stabilizing blood sugar like the other oats do.

Muay Thai Kicks – Pinnacle Training Center

Here’s a short clip of what I recorded from class last night at Pinnacle Training Center. The guys were wrapping up class when I began recording. They had already done over 100 kicks, you can see a lot of skin reddening. This is where I teach boot camp classes, do personal training and train in Muay Thai. This is coach Elton’s night to teach. He’s evil.

Battle Ready – A Partner Workout

Battle Ready – A Partner Workout
2min at each station, 15sec to rest and switch stations

Station 1: Battle Ropes
Partner 1 does 10 Slams
Partner 2 holds a Plank
Switch and repeat for 2min

Station 2: 2 Med Balls
Partner 1 does 10 Wall Balls
Partner 2 holds a Wall Squat w/arms extended in front while holding a med ball
Switch and repeat for 2min

Station 3: 2 Med Balls
Partner 1 does 10 Med Ball Slams on knees
Partner 2 holds a Med Ball Overhead also on their knees
Switch and repeat for 2min

Station 4: 135# Plate Pulls – I rigged this by stacking 3 45# plates and looping long straps on opposite ends.
Partners sit about 10 feet away from the plates and on either side and simply take turns pulling the weight
toward them for 2min

Station 5: 1 Heavy Bag – laid down on ground
Partner 1 places both hands on top of bag with both feet to one side of the bag then hop over to the other side and back again
for 20 hops total in a fast rhythm
Partner 2 holds an Iron Cross position
Switch and repeat for 2min

3 rounds for 30mins – 1min rest between rounds

Only a timer and a jump rope is needed for this workout…

Today was a lot of love to the heart! CARDIO!!!
I did this workout with my boot camp class last month and I just had to do it again on my own today. My usual short distance running route is a 3 mile loop in my neighborhood, perfect right?!! I started in my driveway, grabbed the rope and headed down the road. At one mile, on the sidewalk, I did the second set of exercises (dips off the curb). At mile two, again on the sidewalk, I completed the third set then ran my way back home for the last mile which averaged in at 8:23/mi. It was great.

1 min Jumping Jacks
1 min Jump Rope
1 min High Knees
1 min Butt kicks
20 Burpees
1 mile run
1 min Jumping Jacks
1 min Jump Rope
1 min Butt Kicks
1 min High Knees
10 Push Ups
10 Dips
1 mile run
1 min Jump Rope
1 min High Knees
1 min Butt Kicks
1 min Jumping Jacks
1 min Mountain Climbers
20 Burpees
1 mile run

BOOM! Done!

Another video! This time with 3 leg exercises.

I hit a little legs today with 3 exercises, the sumo squat (modified), Bulgarian squat and leg extensions…thanks for watching!

Some Squats, Bench Presses and Deadlifting makes for an awesome day…

I set up the camera today to record my lifts. It’s a good practice that allows you to see where adjustments are needed. I see a few but thought I’d share anyways. I’m ready to hit my PR in all three of the lifts very soon. Gonna shoot for 175# in the back squat, 120# in the Bench Press and 185# in the Deadlift. I’ll record and post those too. Can anyone provide tips on choosing the best weightlifting belt? Leather? One or two prong? Thickness? Brand? Please excuse my messy “gym”, it’s getting a facelift very soon 😀 Thanks and enjoy my video!

Jan 16th 2014 Boot Camp Workout

Each station has 3 exercises that we spent 45sec on with a 10sec rest in between.
We had an active rest with a 1min jump rope in between stations.

Station 1: Battle Rope
Alternating Slams
Hard Slams
Alternating Small Waves

Station 2: Resistant Band
Band Rows
Asst. Pull Ups
Punch Outs (1’s & 2’s)

Station 3: TRX Strap
Bicep Curls
Tricep Extension
Chest Press

Station 4: Barbell
Grasping one end of the barbell with both hands swing the barbell from right hip up overhead to the left hip then back overhead to the right and repeat, side to side
Right Arm Presses
Left Arm Presses

Station 5: Tire
Right Side Sledge Hammering
Left Side Sledge Hammering
Burpees, Tire Jump on and off for the hop

Station 6: Heavy Bag
Right hand on bag, left on the floor, push ups
Left hand on bag, right on the floor, push ups
Pull heavy bag into your guard and punch out, 1’s & 2’s

Sauteed Veggies with Rainbow Chard

I’ve been meal prepping for a while and the usual suspects in my sauteed veggies are zucchini, crimini mushrooms, yellow onions, garlic, poblano pepper and spinach or kale. I like adding herbs like cilantro or basil or fennel seed and spices like turmeric, pepper, sea salt, garam marsala or cayenne.

Today, I’m switching things up a bit and cooking with Rainbow Chard for the first time this week! In the pic you’ll see a beautiful batch of a new kind of sauteed veggies along with protein! This includes:

2tbsp of coconut oil
6 purple potatoes
1 Poblano Pepper
3 garlic cloves
1 red bell pepper
handful of baby carrots
2 zucchinis
handful of crimini mushrooms
2 bundles of scallions
2 rainbow chard leaves
cilantro, sea salt & pepper

This yields about 6 cups. For protein, I’ve got 1lb of ground chicken (4 servings) & 1lb of shrimp (4 servings)!

An all organic meal for days!

Food item of the week, Rainbow Chard!

This week I’m cooking with Rainbow Chard! Rainbow Chard is leafy green with bright red, orange or yellow stems and is actually classified as a beet. This large “leaf” is similar to Spinach in how it cooks and tastes. It is slightly bitter but not bad at all, the bitterness goes away when cooked. It is also known as Swiss Chard, Silverbeet, Perpetual Spinach, Spinach Beet, Crab Beet, Bright Lights, Seakale Beet, and Mangold. I’ve learned that Rainbow Chard has large amounts of Vitamin A and moderate amounts of Vitamin K and C and is rich in minerals and dietary fiber.

Here, I simply chopped one leaf then sauteed it with grass-fed butter for about 3 min then added whole eggs.

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Embody your strength.

Author: coachelda