Over the past 4 weeks our programs have focused on STRENGTH. We have been attempting to add 5lbs to every lift, every workout.
Everyone displayed marked improvement in the basic barbell lifts of the Squat, Dead Lift, Bench Press and Overhead Press. Congratulations All!
Here's the final tally;
AB 91 (Squat +32%, DL +22%, BP +12%, OHP +25%)
AH 87
DB 79
AJ 66
KM 64
KL 53
JD 50
As a prize for racking up the most impressive gain in 4 weeks, AB has won a 50 minute Sports Massage... and bragging rights!
A second prize goes to KL for the greatest total weight lifted; 806lbs
Where do we go from here?
Check in over the weekend for details...
Wednesday, September 30, 2009
Sunday, September 6, 2009
Change Your Life in 30 Days
It’s time to clean up your diet… if you’re serious about getting the most from your personal training efforts you have to start running on better fuel!
Do;
Eat meat and veggies, nuts and seeds, some fruit, little starch and no sugar.
Don’t;
Eat wheat, starchy vegetables, grains, dairy products, sugar or alcohol.
Do;
Eat within one hour of waking up. Eat 4–6 small meals per day, never going more than 5 hours without eating.
Don’t;
Wait until you’re thirsty to drink water… consume 8-10 glasses of water each day.
Do;
Add 2.5 grams of Omega 3’s from fish or flax seed oil daily.
Strip out all the crap from your diet and let your body heal and recover from whatever effects those foods may be provoking.
By crap I mean; wheat, starchy vegetables, grains, dairy products, sugar and alcohol.
No, I am not crazy… you can do this, and I can help you.
Why should you?
Because exercise alone is not enough.
Because if you are consuming the ‘Don’ts’ you are selling yourself short.
Because you know that if you had a ‘food program’ to compliment your exercise program you would be healthier, happier and stronger.
How do you get started?
You get started by making a decision to change. The rest we can do together.
I will work with you to design meals that you will enjoy – I’ll even go grocery shopping with you to show you how you can make better choices.
The next step is up to you!
Do;
Eat meat and veggies, nuts and seeds, some fruit, little starch and no sugar.
Don’t;
Eat wheat, starchy vegetables, grains, dairy products, sugar or alcohol.
Do;
Eat within one hour of waking up. Eat 4–6 small meals per day, never going more than 5 hours without eating.
Don’t;
Wait until you’re thirsty to drink water… consume 8-10 glasses of water each day.
Do;
Add 2.5 grams of Omega 3’s from fish or flax seed oil daily.
Strip out all the crap from your diet and let your body heal and recover from whatever effects those foods may be provoking.
By crap I mean; wheat, starchy vegetables, grains, dairy products, sugar and alcohol.
No, I am not crazy… you can do this, and I can help you.
Why should you?
Because exercise alone is not enough.
Because if you are consuming the ‘Don’ts’ you are selling yourself short.
Because you know that if you had a ‘food program’ to compliment your exercise program you would be healthier, happier and stronger.
How do you get started?
You get started by making a decision to change. The rest we can do together.
I will work with you to design meals that you will enjoy – I’ll even go grocery shopping with you to show you how you can make better choices.
The next step is up to you!
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