QUOTE OF THE DAY: 2 - 25 - 09

“You are a product of your environment. So choose the environment that will best develop you toward your objective. Analyze your life in terms of its environment. Are the things around you helping you toward success - or are they holding you back?”
W. Clement Stone quotes

CALISTHENICS WORKOUT : WEEK 1 & 2

WEEKS 1 & 2 -

1.)MONDAY - UPPER BODY
PUSH / PULL

1 PULLUP (ASSISTED)/DIP X 2 ( DO THIS UNTIL YOU GET TO 5 PULL UPS)

ALTERNATING CIRCUIT :
PUSH UPS/ DIPS/ STOMACH
REPEAT 3 TIMES:
REG. CRUNCHES.....10*
PUSH UPS..........10
REV. CRUNCHES.....10*
CHAIR DIPS........10

*10 SECOND HOLD FOR EACH REP*

2.)TUESDAY - LOWER BODY

RUN/WALK

REPEAT 3 TIMES:
WALK/RUN .......3:00
1/2 SQUATS......20
1/2 LUNGES......20/LEG
HEEL RAISES.....30
LEG STRETCH.....2:00
THIGH
HAMSTRING
CALVES

COOL DOWN WALK/JOG

3.) WEDNESDAY -

DAY OFF
STRETCH ...........15:00

RUNNING.............20-30 MINS.

4.)THURSDAY - UPPER BODY

PULLUPS X 2 / PUSH UPS X 2...DO THIS 5 TIMES

DIPS............10-15
CRUNCHES........10 X 10 SEC.
L/R CRUNCHES....10 X 10 SEC.
SIDE CRUNCHES...2 X 25
REV CRUNCHES....20


5.) FRIDAY - LOWER BODY

RUN/WALK
REPEAT 3 TIMES:
WALK/RUN........3:00
1/2 SQUATS......20
1/2 LUNGES......20 PER LEG
LEG STRETCH.....20
THIGH
HAMSTRING
CALVES

COOL DOWN WALK/ JOG ...5:00

6.) SATURDAY - UPPER BODY

REPEAT MONDAY..
BIKE 20:00 INSTEAD OF WALKING

* THIS IS JUST A GUIDELINE,,,IF YOU WANT TO DO MORE CARDIO ADD SOME IN...IF YOU WANT TO DO THE FULL SQUATS THAN THE 1/2 SQUATS...DO IT!!!**

Update and Workout: 2 -20- 09

Due to high demand, I will be posting 2 months worth of the calisthenics workout this weekend and in the future a weight training workout. But for now, here's a treadmill interval training workout I did yesterday.And please - don't go as fast as I am going if you cannot handle it..this is just giving you a guideline as to how the numbers should be changing. Don't forget to stretch!!!!

40 mins.

1 - 5 mins: 3.5 mph walk
6 - 7 mins: 5.0 mph run
7 - 8 mins: 4.0 mph walk
8 - 9 mins: 5.5 mph run
9 - 10 mins: 4.0 mph walk
10 - 12 mins: 5.5 mph run
12 - 13 mins: 4.0 mph walk
13 - 15 mins: 6.0 mph run
16 - 17 mins: 4.2 walk
18 - 20 mins: 6.0 run
21 - 22 mins: 4.2 walk
23 - 25 mins: 6.0 run
26 - 27 mins: 4.2 walk
27 - 28 mins: 6.5 run
28 - 29 mins: 4.2 walk
29 - 30 mins: 6.5 run
31 - 32 mins: 4.2 walk
32 - 34 mins: 7.0 run
34 - 40 mins: 4.0 - 3.5 walk cool down

Routine 2- 17- 09 :

9:00 am - 1/2 vpx zero impact bar / 4 oz. unsweetened applesauce

12:00 pm - 2 chicken franks(nitrite free) / 1 whole wheat hotdog bun/ 1 TB. ketchup

3:00 pm- 9 oz. peas and carrots / 5 oz. chicken of the sea tuna

6:00 pm - 1 cup sliced carrots(frozen) / 4 oz. pinto beans

9:00 pm - 1/2 vpx zero impact bar / 1 cup frozen berries (strawberries,blueberries)

Your Skin and your Health!!!

One of the main reasons I sometimes do Youtube videos on makeup and haircare are because they are directly linked to what you eat. What you eat can maybe cause cancer, what you eat can maybe harm your concentration , and so on and so on. But the way your skin looks directly show how you are taking care of your body. So here are some tips on skincare....

1.) NOT ENOUGH WATER:
You need to drink at leas 64 ounces (8 glasses) a day normally. But, if you choose to drink alcohol, or exercise, you will need to drink much more. I recommended 1 gallon a day, but you need to just listen to your body. Also, both soda and diet soda are acidic and contains sodium which further contributes to dehydrated skin.

2.) LET GO OF THE JUNK FOOD:
What's bad for you are not carbs, but the wrong types of carbs. Starches: Includes grains, breads, muffins, cookies, cakes, donuts, pastas, and bagels. Rice millets, oatmeal, flour,potatoes, and breakfast cereals are all starches. Now, I highly recommended that you eat whole grains for fiber use, but all you need is 25 grams per day so that you can push the toxins out of your system. But - just don't go overboard, keep it at a minimum, maybe 1 or 2 per day.

Sugars: You do not need sugar in your diet, so eat sparingly which includes table sugar, honey, and molasses. AND AVOID HIGH FRUCTOSE CORN SYRUP!!!!

Include these in your diet:
Fruits - all natural such as plums, apples,melons, berries and much more.
Vegetables - Include all green veggies such as lettuce, kale, broccoli, green beans, cucumbers, and more. Try to eat 5 servings a day for great skin.

Include essential fatty acids:
They make your skin glow and reduce inflammation. You can find them in fish oil capsules or just fish.Also, flax seeds.

Include High quality proteins:

Include olive oil:


3.) Stop Stressing!!!
I myself could benefit from this one. Flare ups can definitely occur with stress. When you stress you release an overload of a chemical called cortisol which can inflamed your skin which cause numerous pimples. Exercise will definitely lower cortisol levels.

There are many more stressor to the body such as pollution and not getting enough sleep, but I just wanted to share my thoughts on what how what you eat can have a big effect on your skin....Bye!!!!

1-30-09

Lower Body
Run/Walk/Bike ..........20 mins.

Squats............3 x 20
Lunges............3 x 10
Calves Raises ....3 x 25
Jumping Jacks.....3 x 20
Side Crunches.....4 x 25
L/R Crunches......4 x 25

Stretch