Workout of the Week

"Strength does not come from physical capacity. It comes from an indomitable will." Mahatma Gandhi

For time:
100 Squat Thrust

Variation 1, squat, hop into push up position, hop the feet to chest and stand up then repeat.

Variation 2, squat, hands to the floor and do a push up then hop feet to chest and stand up. Repeat.

Feel free to post your time in the comments section.

Happy Holidays!!

WOW (Workout of the Week)

Run 800 yards or meters (on treadmill its 0.50 miles)
21 Dips
21 Hanging Knees Raises
9 Dips
9 Dips
Run 800 yards or meters

For Time.
Feel free to post it in comments section.

7 Simple Steps To Get Lean And Healthy

I didn't originally write this but wanted to share it with everyone. It was written by Paul D' Arcy of www.Sportfit.com.

Step 1: Eliminate sugars and Simple Starches.
This should be a no-brainer, but unfortunately, it isn't. If you overweight or suffer from high blood pressure, unbalanced cholesterol, aches, pains and joint discomfort, well buddy, you have inflammation and should stay away from sugar or simple starches. Stay away from things like soda pop, sports drinks, fruit drinks, dried fruit, chewing gum, candy bars, cookies, chips, sauces, spreads and whatever candy you have been shoving down your throat.

Step 2: Eliminate grains from diet.
Rice, wheat, rye, corn, oats, barley and anything made with flour should be eliminated entirely. This includes pasta, breads, cereals, and yes even oatmeal. These agricultural products contain exogenous allergens and antigens that cause inflammation and allergic reactions in those intolerant to grains. You may or may not be intolerant of grains but if your fat and/ or suffering from inflammation, its best to assume your intolerant and eliminate grains altogether. You can gradually reintroduce grains and monitor your reactions at a later time after you have sorted out your body fat and inflammation issues.

Step 3: Eliminate dairy from diet.
If your like the vast majority of the population, you don't tolerate dairy very well. More over if your fat and suffer from inflammation you definitely don't need milk, cheese, yogurt or anything that squirts from the udders of a cow or goat. What about calcium? You can get calcium from fruits, vegetables, lean meats, poultry and seafood. Forget the diary, cows milk is for calves.

Step 4: Eliminate prepackaged foods.
Do not eat anything from a box, bag, a tube, a can or wrapper. Avoid eating anything that is processed, preserved or anything with a ingredient label. Sounds harsh? Too bad.

Step 5: Eat more lean protein.
Another no-brainer, we already know that right? But where are you getting it from. Hint- stop drinking your protein! Its making you fat! Liquid protein has enormously high glycemic load and insulin response compared to animal protein, and if your protein shake isn't after a hard and heavy training session its just making you fat. Knock it off! Get your protein from grass fed animals like steak, sirloin, lean ground beef and any wild game especially if you can get it without added hormone and antibiotics. The same goes for fish and crustaceans.

Step 6: Eat more fresh fruits and vegetables - a lot more!
Fruits and vegetables provide necessary vitamins, minerals, antioxidants and fiber to support healthy immune function, avoid cancer, improve recovery, improve mental clarity and a lot of other things. Another added bonus its hard as hell to get fat eating them too. Nuff said.

Step 7: Drink more water.
I'm not going to waste a whole paragraph on this, if your drinking only 1 to 3 bottles or cups of water per day, add five more cups. Unless your drinking close to a gallon of water a day your not drinking enough. Water is a necessity not a luxury.

There you have it. Can you do it? Will you do it? May vitality and health be with you.