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Question by plobenebmx: How do you create a Crossfit training schedule?
I want to try a crossfit training program, I go to the gym and lift weights conventionally but I was told that if I wanted a challenge to try crossfit. Unfortunately all I can find online is workouts of the day, there is no weekly routine or even a page explaining the logic of how to make a workout schedule. Any help would be appreciated.
Answer by Slavinadian
Day 1- Back/ Biceps/ Wrist Flexors
Day 2- Cardio (optional: abs/calves)
Day 3- Chest/ Triceps? Wrist Extensors
Day 4- Cardio (optional: abs/calves)
Day 5- Legs/ Shoulders
Day 6- Abs/Forearms/Calves (optional cardio)
Day 7- Rest
Eat 5-6 small-medium meals with around 30grams of protein each if you are adding muscle, If you are trying to lose fat or just say in shape focus more on vegetables. Focus on healthy foods like chicken, turkey, tuna, beans and such. Saturated fats are bad as well as too many carbohydrates and sugar. Drink lots of water and stretch before and after you work out. CHANGE your workout every 1 1/2 months to avoid a physical plateau (peaking performance and making no further gains) and by changing workout I mean try different exercises such as (if you were doing barbell flat bench press month 1 try doing dumbell flat or dumbell flat incline press for month 2) This will focus on balance muscles you have not worked previously and will make you continue to see gains as well as get stronger. If you want to try supplements most of them do not work. But here is a list of things that may help.
Protein- Taken when you cannot make chicken/tuna/turkey or right after your workout.
L-Glutamine- Helps with the recovery of muscle fibers.
Creatine- Usually just adds more water to muscles to make them look bigger
ZMA- Vitamins that are taken before bed to help recovery
Casein Protein- Protein best absorbed at night
NO Xplode- Nitric Oxide that opens veins wider to allow more blood flow to muscles and is taken before workouts to help get psyched.(not really recommended)
What do you think? Answer below!
Emily Reynolds is a World Bodybuilding & Fitness Federation (WBFF) pro Diva Bikini athlete, an International Natural Bodybuilding Association (INBA) pro bikini athlete, O’Neill 365 Icon, figure champion, competition coach, personal trainer, nutritional and wellness consultant, fitness personality and model.
Top Health Tips
I always like to offer tips that will help you live healthy and more balanced lives. Here are a few things I like to do in order to help me stay on my clean eating Meal Plan.
I recommend getting a scale to weigh your food. This will help a lot in the beginning & after a while you will learn how to eye ball it. Scales can be bought at Wal-Mart, Vitamin Shoppe, I even got mine at The Dollar Store. No need to go fancy. When weighing your meat always weigh after it is cooked. Fish especially shrinks up a lot & you want to make sure you are getting the correct oz. weight to get all that healthy protein. When weighing your veggies always weigh them prior to steaming. If you weight after you will be weighing a lot of water. Always lightly steam when you can so can that you keep in as many vitamins as possible.
Extra Vitamins & Minerals
If you are really hardcore you can let the water you steam your veggies in cool off & drink it with your meal. This way you are not wasting any vitamins or minerals
It is a great antioxidant that will keep you vibrant & young while ramping up your metabolism. Just remember that the more tea that you drink the more water you need to drink.
Do you ever get uncomfortable stomach bloat? Try replacing your pastas, breads, and cereals with Gluten Free versions. Gluten Free diets have become so popular you can find gluten free option in nearly every grocery store now! You do not have to have Celiac disease to benefit from a Gluten free diet. Gluten is one of the most common allergies. More often than not this healthy alternative tastes the same but you will feel way better without that swollen Gluten belly!
Alcohol & Dairy
Two BIG time culprits when it comes to stubborn belly fat. If you can eliminate them you will see tremendous results. If you can minimize your intake you will see some results. Remember you get back the same as you put in!
Natural Metabolism boosters
I recommend you adding to any of your meals: Cinnamon, fresh salsa, mustard, hot sauce, chili.
Giving up a habit cold turkey can create unrealistic expectations & result in failure. So what I want you to try to do is to start slow. Maybe replace your milk chocolate with Dark 70% cacao or higher. Instead of Rocky Road buy a small size (quart) of Non Fat Frozen Yogurt. Make your own popcorn & dust it with Himalayan Rock Salt rather than store bought butter popcorn.
Less Boob Tube
TV watching is a huge culprit when it comes to over eating!! One thing I recommend is limiting your TV time just as your Mom & Dad did for you when you were a kid. Pick one favorite program per evening & do some at home body weight exercises – pushups, sit ups, even just bicep curls with 2 cans of soup! Stay moving at least during the commercials rather than plopping down with snacks.
It is a myth that chewing gum will suppress your appetite. It has been proven to do the exact opposite. What happens is a signal is sent from your brain to your stomach that food is on its way, and you begin to produce gastrointestinal juices. Then the food never comes, leaving you feeling hungry – because you told your brain that food was on the way. What I recommend is keeping a tooth brush with you. In between your meals grab for the toothbrush & a clean fresh mouth will delay your desire to eat & keep you from forming those gastrointestinal juices that will make you hungry.
Did you know this zero calorie thirst quencher speeds up your metabolism? Make sure to get in as much as possible. Not everyone can drink 1 full gallon but I bet if you carry a full gallon around all day you will surprise yourself! I like to add fresh lemons, cucumbers and even some stevia to make my water into a sweet refreshing treat.
Eating every 2.5 to 3 hours
This is probably THE MOST IMPORTANT factor in weight loss & healthy weight maintenance. Reason being – if you eat too soon after a balance meal – let’s say you snack on something at the office an hour after your lunch. What happens is that your blood sugar spikes and those extra calories that your body doesn’t really need are going to get stored & eventually turn into fat. Now let’s look at the opposite scenario. If you wait too long to eat – say you have a busy day & go 5 hours in between meals. What happens here is your body goes into starvation mode. Your body is a machine & frankly it doesn’t care or understand that you have one unexpected errand to run & that you are going to feed it when your home.
All if knows is that it must survive. In order to survive your body will begin to store more fat so that next time to decide to skip a meal it has those stores to take from for its energy. I won’t even get into how unhealthy & detrimental to your health this is! So please know that a consistent & balance eating schedule is crucial to obtaining your fitness & health goals. Feed your body regularly & feed it the cleanest food you can. Change up your workout routine every month or so & always keep your workouts challenging. With the combo of these two things you WILL reach your goals!
Remember…Be your best you
Change Your pH:Lose The Weight : Alkalize Your Body’s pH To Lose Fat Naturally (Acid Alkaline Foods)
Change Your pH:Lose The Weight : Alkalize Your Body's pH To Lose Fat Naturally (Acid Alkaline Foods Book 7)Use "CHANGE YOUR PH:LOSE THE WEIGHT" in your life before you even buy the book:
1.Implement a combination of alkaline diet, hydration and exercise as an effective weight loss program and at the same time a way to improve one’s health.
2. The aim of an alkaline diet is not to deprive the body or restrict its consumption of calories but to re-balance of the body’s pH and re-energize it.
3. The body produces acids all the time and if this production is aided by eating and drinkin
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The Celebrity Thin Thighs Program
The Hot New Celebrity Thin Thighs Program! Celebrity Endorsement!
The Celebrity Thin Thighs Program
Achieving Your Weight Loos Goals
This Is Not A Fad Diet That Don’t Work, It Isn’t “dreamers” Diet Plan. These Are The Real Steps For Successful Weight Loss. You Must Come To Grips With The Fact That You Need To Lose Weight, And You Need To Start Doing It Now. Try Today!
Achieving Your Weight Loos Goals
Miss Nutritionist was founded by Rosie Millen who trained at the Institute of Optimum Nutrition. Graduating with a Diploma in Nutritional Therapy she is a fully qualified nutritionist therapist.
Are your adrenal glands stressed out?
There are two adrenal glands which are our stress glands situated on top of the kidneys. They are chiefly responsible for regulating the stress response through the synthesis of numerous hormones. Healthy adrenal glands secrete a number of hormones such as adrenaline and cortisol. These allow our bodies to deal with physical and emotional stress.
Every time we experience stress the adrenal glands release cortisol into the blood stream so that we can deal with the fight or flight response. However if we are exposed to significant amounts of stress over a long period of time then these delicate glands can become exhausted and not work as efficiently.
The Stress Response:
When we experience physical or mental stress the adrenal glands release adrenaline and cortisol into the blood stream to prepare us for the stress. The heart beats faster, pupils dilate and sugar is sent to the muscles to deal with the stress. There are three stages of stress:
1) The alarm stage
This is the initial stage of stress. This stage experiences an over acting of the sympathetic nervous system where adrenaline and cortisol increase and blood flows away from the brain to the muscles.
2) The resistance stage
Overtime, if you are under constant stress your adrenal glands continually release adrenaline and cortisol to deal with it. They are going to full efforts to cope with the situation and often you can start to feel irritated and pressured.
3) The exhaustion stage
This is where the adrenal glands have been so over worked that they no longer function efficiently and optimally. They are exhausted which means the body can’t cope with anymore stress. As a result the person can feel exhausted, weak, burnt out and depressed.
Symptoms of Adrenal Dysfunction
Difficulty falling asleep
Dizziness when standing up suddenly (especially in the morning out of bed)
Slow starter in morning
Clenching or grinding teeth
Poor appetite (no breakfast)
Digestive issues (low HCl, IBS…)
PMS, menstrual problems
Poor memory and concentration
Insomnia, poor sleep
Inability to deal with stress
Weight gain (around the middle)
Poor exercise tolerance and exhaustion afterwards
Lower back pain
If you suspect you have adrenal fatigue or would like to test your adrenal glands and stress levels then there is an easy saliva test you can do for £70.
Please get in touch at firstname.lastname@example.org or call 0207 3719 032 and we can send you a test kit.
How to Support Your Adrenals!
Diet – Blood Sugar Balancing (cornerstone of adrenal support)
- Eat little and often – about every 3-4 hours
- 3 main meals with snacks in between
- Avoid refined carbohydrates
- Increase whole grains
- Good quality protein at each meal and snack
- Increase high fibre foods (water soluble especially as slows digestion, absorption of carbohydrates, increase cell sensitivity to insulin)
- Increase essential fats such as oily fish, avocados nuts and seeds.
- Drink enough water/fluids
- Avoid stimulants –alcohol, tea, coffee, cola drinks, chocolate, cigarettes
Foods to Avoid
Caffeine is a stimulant and can cause irritability and lead to over stimulation of the adrenal glands so the body is less able to cope with stress. It can prevent the absorption of some essential nutrients – zinc and iron.
Alcohol – Excessive intake depletes many vitamins and minerals which can impair the detoxification process of the liver and cause adrenal stimulation.
Sugar in excess impairs the function of the adrenal glands and has been linked with suppressing the immune system.
When under stress your body requires more B vitamins which are involved in protecting the nervous system. As they are not stored in the body they must be taken in sufficient amounts at all times. Supplementation of a B complex is important for energy production. Good food sources of the B vitamins are yeast extract, green leafy vegetables, eggs, salmon and whole grains.
Vitamin C – 2-3g per day
Vitamin C is vital to help the body cope with stress. Large amounts of vitamin C are stored in the adrenal glands and levels are significantly reduced when one is under stress. Good sources are from fresh fruit and vegetables. A daily supplementation of at least 1000mg of vitamin C per day should be recommended too.
Zinc – 15mg per day
Zinc is necessary for the production of the adrenal hormones and it is therefore extremely important to ensure optimum levels of zinc are maintained in the body. Zinc is often lacking in today’s diets and therefore a zinc supplement could well prove extremely beneficial.
Magnesium – 300 mg per day
Magnesium helps to reduce the risk of adrenal exhaustion from chronic stress. It is essential for production of enzymes and energy needed in adrenal cascade. It is key in blood sugar control. It also helps to relax the nerves which can be very helpful in maintaining nervous health.
Herbs to Help Stress
Siberian Ginseng maintains adrenal function by supporting and rejuvenating adrenal function. It is an adaptagen meaning it either helps to increase or decrease cortisol and DHEA. It has calming effects.
Liquorice Root can help anxiety disorders and encourage restful sleep. It increases energy and can raise cortisol levels. It also helps decrease symptoms of hypoglycemia.
Adrenal cell extracts from bovine or porcine can help to restore adrenal function which is useful in adrenal fatigue/exhaustion. It encourages the secretion of a variety of adrenal hormones such as adrenaline and noradrenalin.
Stress can play havoc with the digestive system by inhibiting digestive enzymes. This can lead to indigestion, bloating, gas, heartburn, constipation or diarrhoea. Supplementing digestive enzymes prior to, or during a meal, can help to eradicate some of the problematic symptoms.
- Stress Management – meditation, prayer, deep breathing
- Time management –learn to say “no”
- “Me time” – pamper yourself, massage, relaxation, hobbies
- Enhance and cherish important relationships – family, friends, better communication
- Identify “energy robbers” in your life – person, place, environment, work
- Appropriate exercise – regular but not excessive – tai chi, yoga, pilates, walking, swimming.