The Bosu Single Leg Squat is a fun, challenging variant of the TRX single leg squat. Once you've mastered the TRX squat on the ground, add the Bosu for instability and be prepared for a challenge!
When you have have finally made the decision to get healthy you need to get rid of any tempting foods that could sabotage your healthy eating choices. It is important to get support from your family and friends. Eating healthy benefits everybody (if you have children or teenagers it is a great chance to get them healthy too)! This does not mean you should personally finish off whatever junk food exists, because then all you are doing is adding to your waistline. It is better to throw it away. Then to add to the problem. If you must keep foods in the house that don't fit your eating plan then put them in an out-of-the-way cupboard and don't go near them!
There are 3 types of omegas you should be aware of.
1. Omega-3: this is the flagship of healthy fats. It can have a profound effect on waistline, muscles, & brain. Fish and Flax Seed are excellent sources.
2. Omega-6: this is a healthy fat if consumed in a 1:1 ratio with Omega-3s. However most of our consumption of Omega-6 outweighs our intake of Omega-3. Most vegetable oils contain heavy concentration of Omega-6. However increasing your use of olive oil, canola oil, or flaxseed oil will help restore a better balance to support health.
3. Omega-9: another healthy fat is found in olives, avocados, and nuts. Use extra virgin olive oil for dressings. Use regular olive oil for sauteing because it has a higher heat index.
Best oils to use are olive, canola, sesame, and peanut.
Next week, "P" Perk your Pantry! Remember drink plenty of water it is vital for weight loss and optimal health. Take your weight divide by 2. The number you get is the least amount of ounces of water you should be getting per day! -Amy
Ropes Gone Wild is a seriously taxing muscular endurance and cardiovascular exercise designed to get the heart rate racing. The objective is to get the ropes moving as quickly as possible, sending clean waves through the full length of the rope.
By now you should have taken your bike for a spin around the neighborhood to see how it's riding. It's this Saturday, the 21st, we're meeting at the gym at 10 am and carpooling to the Horneback trailhhead off of Quartz Hill Road. The ride is a great novice ride and the trail is smooth and fairly flat.
The 30 days for $39 Small Group Personal Training offer is coming to a close on December 1st so no more procrastinating if you want to take advantage of this killerdeal steal. See our web site at www.adamsonspeakperformance.com for details.
Our DotFit shipment is in and we've got some muscle sculpting, body revitalizing new products; from fat loss to muscle growth to joint health to multivitamins. DotFit also has its own online interactive food journalizing system. I've used it and really like its simplistic, anyone can do it, design.
VOTE FOR PEAK! Enjoy magazine is having a top-10 poll of favorite gyms to burn off the fat. Please vote at www.enjoymagazine.net/top10/index and cast your vote for Adamson's Peak Performance!
Nuts and seeds are a "high-octane fuel source" for your body! They are low-glycemic, protein-rich, and chock full of healthy fats! However they are also EXTREMELY ENERGY DENSE, which means they pack ALOT of calories into a small amount and those calories can add up in a hurry! Remember a serving is NO MORE than a small handful, about a 1/4 cup! AND I am referring to RAW & UNSALTED! This is not a license to go eat honey roasted cinnamon-sugar coated nuts or any other oily roasted salty combo!
Nuts and Seeds are about 15-30% proteins with the remainder primarily being healthy fats (mono and polyunsaturated). Plus they are rich in thiamine, riboflavin, vitamin E, calcium, phosphorus, potassium & iron. So go enjoy a serving today!
If you're looking to throw some difficulty into some of your standard exercises, try the physioball. Here I'm demonstrating two different moves: the pushup and the pike. By adding the ball, you place a greater demand on the the abdominals, obliques, and lower back to stabilize your body. Not only is it more challenging and fun, you'll look good doing it to!
The Slosh Pipe Squat is a challenging exercise for the lower body, core, and even the arms. It is one of the more challenging squats because the slosh pipe is a thick plastic pipe half filled with water. As you try to squat while holding a slosh pipe, the water is sloshed from side to side, throwing you off balance. Because of the huge instability, your core is working hard to keep your body from becoming thrown off balance. Try it out and don't feel bad if you get a few folks laughing at you the first time!
APP is itching to get outdoors again – this time on wheels.November 21st we’re going to hit up the 8 mile (round trip) Hornbeck Trail on mountain bikes.If you’ve never ventured off the black top on your bike before don’t fret.The Hornbeck Trail is a wide, fairly flat single track trail for beginners and zipping intermediate riders.We’ll be taking off from the gym at 10am so get a good night sleep and have your bike in riding order beforehand.Bring some friends and make some tracks!
Where:Meet at APP
Destination:Hornbeck Trail near Keswick Reservoir.To reach the trailhead, take Market Street north from central Redding to Lake Boulevard and turn left. Continue west approximately two miles to Quartz Hill Road, turn left and continue about a mile to the trailhead.
When:November 21st from 10:00am to 1:00pm
Distance:8 miles
Difficulty:Beginner
Equipment:-Mountain Bike (no it doesn’t need shocks, yes the tires better be pumped)
-Helmet
-Tennis shoes
-Water Bottle or Hydration System.Water bottle must be strapped to bike
or in backpack
-dress in layers
-Optional: small backpack or fanny pack for snack, layers, keys, ect.
(no this is not the trail we'll be riding! :) -the Z
The Blast Off is a phenomenal lower body exercise.The move can be used to develop power by doing 10-15 explosive repetitions or used to develop muscular endurance and conditioning by performing the exercise for a length of time.As with any exercise, mix it up and have fun!
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