FOODS FOR THOUGHT,,,,,

REMEMBER, CARBS ARE USED AND BURNED AS ENERGY ONLY WHEN YOU ARE EXERCISING AT AN HIGH INTENSITY. FATS ARE USED AND BURNED AS ENERGY WHEN YOU ARE DOING NORMAL STUFF LIKE GOING TO WORK, WALKING TO THE STORE, ETC. ONLY WHEN YOU ARE WORKING OUT FOR A LONG PERIOD OF TIME ARE WHEN FATS ARE BURN. SO WHAT DOES ALL THIS MEAN?? YOU HAVE TO EAT CARBS THAT CAN BE BURNED FAST, AND EFFICIENTLY!!! THAT MEANS LEAVING THE TWINKIES, AND THE CANDY ALONE. WHY? BECAUSE THE BODY DOESN'T KNOW WHAT TO DO WITH THEM, AND MOST PEOPLE DO NOT EAT THEM RIGHT BEFORE THEY EXERCISE. AND PROTEINS ARE MUSCLES BUILDERS, WHICH SUPPORTS YOUR BONES AND MAKES THEM STRONGER......BYE!!!!

MY FOOD STAPLES LIST

I recommended everyone make a list as I did. This will help you when you need to go grocery shopping, or if you happen to be hungry and are tempted to eat the wrong kind of foods. Food staples mean foods that you can and are always willing to eat. Not foods that you have every now and then, or foods that are bad for you. Also, fill in as many as you can, and leave room for addtitinal numbers so that you can add on to it in the future. And be creative and write each group in different colors, just to make it fun to look at!!! Bye!!!!

PROTEINS:
1.) Jenni-o lean turkey
2.) Applegate's Farm Chicken Franks
3.) Shelton's Turkey / chicken franks
4.) Hormel Honey Ham
5.) Pinto Beans
6.) Tuna
7.) Foster Farm chicken frank
8.) Eggs / Egg whites
9.) Peanut Butter
10.) Honey Roasted Peanuts
11.)
12.)

Carbs:
1.) Sara Lee Deli Style wheat bread
2.) Rudi's Organic Hot dog buns
3.) Rudi's Organic English muffin
4.) Orowheat English Muffin
5.) Sucess Brown rice
6.) Pasta - Wheat/Spelt
7.) Ezekial Bread
8.)
9.)
10.)

Veggies:
1.) Peas
2.) Carrots
3.) Cucumber
4.) Celery
5.) Potatoes
6.)
7.)
8.)
9.)
10.)

Fruits:
1.) Banana
2.) Plums
3.) Golden Apples
4.) Strawberries
5.) Grapes
6.) Pineapples
7.)
8.)
9.)
10.)

Sides:
1.) Olive Oil
2.) Ketchup
3.) Kraft Ceasar vinegarette Salad Dressing
4.) I Can't Believe its not Butter Spray
5.) Jelly (organic)
6.) Flaxseed
7.)
8.)
9.)

UPDATE : 3 / 27 / 2009

SORRY!!! I'VE BEEN MISSING IN ACTION....BUT I'LL BE BACK SOON!!!! WITH ALOT OF GOOD STUFF!!!

Calisthenics Workout : Week 3 & 4

1.)Monday:
Upper Body Push/Pull Day

Push-up/Crunch Superset
5 Cycles of:
Regular..........5
Reg. Crunch .....15
Wide.............5
Reverse Crunch...15
Tricep...........5
1/2 Situps.......15

Pull-ups:
Regular grip.....1,2,3
Reverse grip.....1,2,3

Abs:
Reg. Crunch.......25
Rev. Crunch.......25
Right Crunches....25
Left Crunches.....25
1/2 Situps........25

Pushup/ jumping Jacks superset:
Repeat 10 times;
Jumping jacks.....10
Push-ups..........5-10

2.)Tuesday:
Lower body
Run/walk/Bike......20 mins.

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


3.)Wednesday:

Stretch ..........15:00
Interval Training:
20 - 30 mins. running/walking
Run/walk..........20 yds.

4.)Thursday:

Push/ Pull
Repeat 5 times: (non - stop)
Pull-ups...........5 - 10
Push - ups.........10 -20
Crunches...........10 x 5 seconds
Dips...............10
Jog................1:00 or jumping jacks
(beginners, assisted pull-ups/knee push-ups)

Biking............20 mins.

Abs:
Repeat 2-3 times:
Reg. Crunches........25
Reverse crunched.....25
Alternate Regular / reverse crunch....25 each
Bicycles Crunsh........25

5.)Friday:

Rest day.....stretch

6.)Saturday:

Walk /run.............15

Repeat exercises....... 3x's
Push-ups............... 10 - 20
Squats................. 10 - 20
Dips................... 10 - 20
Lunges................. 10-15 per leg
Heel raises............ 20
pull - ups............. 10 -15
Crunches............... 2 x 25 (left/right)

Full body stretch

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