Wednesday, December 21, 2011
Monday, December 19, 2011
Happy birthday Mum!!!!!!!!
love you lots :)
40 Push ups
40 Sumo deadlift high pulls (SDHP)
40 Jump squats
20 push ups
20 Jump squats
10 push ups
10 jump squats
I moved up to 25kg on my SDHP :)
booking our Thailand holiday TODAY!!!
excited is an understatement.
6 week countdown is ON!
din dins last night!
- lettuce mix
- grape tomatoes
- chicken with italian herbs
- steamed green beans
- light shredded cheese
What's really in your Hamburger??
(from Men's Fitness 2009)
An American study last year assessed the content of the meat from eight fast food hamburger brands.
The burgers in eight different brands were evaluated for water content by weight and microscopically for recognisable tissue types.
They discovered that hamburgers are comprised of little meat (median, 12.1%) and approximately half of their weight is made up of water.
The study unexpectedly found that some of the burgers contained connective tissue, blood vessels, peripheral nerves, fat, plant material, cartilage and bone.
So do you want fries with that?
it's because of articles like these that i haven't had a fast food burger in a year :\
alright, found this bit in Men's Fitness and tried it out.. was sore for a good few days lol
HEAVY AND FAST SETS
There are two indisputable ways to build big, strong muscles. By lifting heavy & lifting fast. Trouble is, muscles can't move really heavy loads fast. While they can move light loads quickly, it isn't stressful enough on muscles to elicit growth. How do you lift heavy and fast in the same set to reap maximum benefits?
HOW IT WORKS
Choose a compound exercise for whatever muscle group you're training.
For example, if it's a chest workout, you could use the bench press (as opposed to the dumbbell fly).
Perform a set with a weight that allows you to get five reps (do not go to failure), rest 10 seconds then hit the floor and do as many plyo push ups as you can (explosively push up so that your body rises off that floor and you can clap in mid air).
Rest 180 seconds, and then repeat the sequence twice more.
The set of five reps allows you to lift heavy weights, providing plenty of muscular tension.
The explosive plyo push-ups recruit your biggest and strongest muscle fibres.
If you're training legs, do back or front squats followed by body-weight jump squats.
For bicep development, perform one set of weighted chin ups for five reps, rest 10 seconds, and then do a set of barbell curls as fast as possible with a load you could lift 10-12 times.
Posted by Jardan at 11:38 AM
"Gay people are born into and belong to every society in the world. They are all ages, all races, all faiths. They are doctors and teachers, farmers and bankers, soldiers and athletes. And whether we know it, or whether we acknowledge it, they are our family, our friends, and our neighbors. Being gay is not a western invention. It is a human reality."
Posted by Jardan at 9:04 AM
Thursday, December 15, 2011
lots of random bits and pieces but i swear they all have a purpose :P
This is my little folder of workouts, exercise info, nutrition articles and muscle articles etc. it's my expanding collection and i use it for work and outside of work. keeps me sane :)
wallet for obvious reasons plus i always need the cash on me when i want to buy protein bars from work
Crossfit CD mix for when I instruct my class. they're full of upbeat tracks and mostly heavy metal because everyone deserves to feel tough when they're doing crossfit :P
my pedometer off to the left there but I mainly use it to time my workouts, or if i'm doing a 15/20/30 whatever AMRAP (as many rounds as possible) style WOD.
earphones. my ipod was charging at the time. though i dont really listen to music when i workout. hence why the earphones are still tied up haha. i keep it there just in case though.
weight lifting gloves because im a girlllllllllllllll and frankly, the bar can get slippery when i have sweaty hands :(
my little notebook that i write my food diary in
fitness centre brochure for timetable of the classes :)
deo because naturally, I stink when i workout haha
and skipping rope because I love to kill myself with double unders :P
Posted by Jardan at 2:11 PM
My workout this morning was a bit of Crossfit
5 rounds for time
20 box jumps
25 Pull ups
(moved up to 14 rises on my box jumps :))
Fat Loss 411
1. An empty stomach doesn’t equal a bigger fat burn.
If you exercise first thing in the morning, you’ve probably wondered if eating before your workout will help or hinder your results. The answer, according to Nichols, is to do what works best for you. “Some people exercise just fine in the morning without eating first,” she notes. “If you can keep up the intensity for a strong workout and not feel sick or lightheaded, then go for it.” But if you do opt to nosh before your morning workout, make it a fast-digesting carb instead of a heavy protein bar or shake, which can sit in your stomach and may lead to cramping.
[when i workout in the morning, I normally have a small bowl of cereal an hour before my session or a piece of toast with peanut butter and honey, just to keep me going. Im not one of those people that can exercise on an empty stomach. When i eat, i find that I push myself a lot harder during training, compared to not eating. but like the article says, find out what works for you. everyone is different.]
2. Circuit training is effective – if you do it right.Not every circuit workout (when you move from one exercise to the next without much rest) is a major calorie burner, says Nichols. For example, if the majority of your workout consists of isolation moves like biceps curls and crunches, you won’t burn as many calories as you would if you included compound exercises like squats and presses, or movements that utilize both the upper and lower body at the same time. Incorporate walking lunges with biceps curls, or squats with shoulder presses into your next circuit for a bigger burn. “The more muscles you use, the more likely you are to get a calorie burn that rivals a traditional cardio session,” she explains.
[ those of you that know me, know that I love circuit training. add skipping in between exercises or compound movements like jumping jacks with dumbbells, squats with overhead tricep extensions or stability ball pull in with push up. goooooogle them! try them out, challenge yourself, learn new exercises AND burn more calories. err whats not to love :P]
3. A great workout at home IS possible!A mere $60 investment can get you a bona fide in-home starter gym. Nichols suggests you invest your cash in a stability ball, a set of dumbbells and a jump rope to start. But you already own the best piece of fitness equipment: your body. “Plyometric and explosive cardio movements like jumping, outdoor running and sprints don’t require anything more than a good pair of shoes,” she points out.
[i have probably said this before but when I first started working out, all I had was an exercises DVD and cans of dog and cat food. i used the tins as my hand weights and the rest was body weight. eventually i moved up to some dumbbells (cheap from kmart!) there's heaps of bodyweight exercises you can do! those who train with me will understand this. but seriously theres no excuses to not get fit. ;)]
4. Speaking of plyo: it’s not for everyone.These explosive, high-intensity movements are on everyone’s lips as the next big thing in calorie-burning workouts, but beginners should start slow when it comes to jumps and bounds. “These athletic movements really target your fast-twitch muscles, coordination and agility, so you’re training your body in an entirely new way,” she cautions, so if you don’t have a solid cardiovascular base, experience joint issues or have been warned to limit high-intensity exercise, steer clear until your fitness level increases. However, when you are ready to try it, you won’t be disappointed. “Challenging workouts (like plyo) almost always equal results – and more calories burned,” Nichols explains.
[if you're a beginner, dont be afraid to take it slow!!!! you have done the best thing for your body by getting started alone, so dont rush it. it's like they say - the weight didnt come on overnight so dont expect it'll come off so soon.
dont be scared to level down on exercises that are too difficult, it'll save you injury. you will get there. when i first started doing my box jumps, i started off on the aerobics stage, which is like 50 cm off the ground or something. then i moved up as i got stronger.
prepare yourself mentally for the long haul because ITS A LIFESTYLE CHANGE. your body will thank you in the long run. oh and your mental health too. stick to it, know there will be hard days but keep going anyway.]
5. Being long in the tooth doesn’t mean you have to be wide in the waist.
“There’s no doubt that getting older changes your body and your appearance,” admits Nichols. Factors such as a natural decline in your maximum heart rate and reductions in muscle mass may make it more difficult to keep your hard-earned body, but that doesn’t mean all is lost. “Much of the physical decline we associate with aging may have more to do with increased inactivity than with aging itself,” Nichols notes, adding that strength training is especially important as it can help lessen the loss of muscle that can accompany hormone fluctuations. She recommends lifting to muscle fatigue within eight to 12 reps per set, up to three times per week to “help prevent middle-age spread.”
[i hear the excuse of 'im too old for this' sometimes and it kinda bugs me because i dont think it's ever too late to start. theres some people out there that blame weight gain on their age but like the article says, it's because of the decrease in activity more than anything. i see some 50+ year old people at the gym still rocking to Body Pump!! and there's an 80 year old who still makes it to the gym at least 3 days a week, even if its just to do light weights to keep his bones strong. my grandad in the philippines was still going on daily walks at 90 years of age. it's your choice. your body is still capable, now its just a matter of convincing your mind. YOU CAN DO IT.]
ill do another blog soon.. dunno if anyone really cares lol but thought i'd share what's in my gym bag for something different.
hope everyone's having a good day!!! :)
Posted by Jardan at 12:39 PM
Tuesday, December 13, 2011
yay for bargains!!!
this Lorna Jane turquoise top was originally $70 and i wanted it so bad (it has a cool back design as well)
but since i'm a cheapo, i waited and finally it went down to 50% off wee.
i love the bright colour. was perfect for my training session this morning
Legs (Fast and Heavy training style courtesy of Men's Fitness... I need to get the article and put it on here it's full of helpful tips)
aaaaand 15 min crossfit AMRAP.
I moved up to 16 kg Kettlebell swings! yay me.
whenever I crave a sweet drink, instead of reaching for soft drink,
I have iced tea :) had this on the weekend and it was so light and refreshing.
give it a go!
alright, signing off.
Posted by Jardan at 2:34 PM
I have had a few people come ask me for help etc to lose weight and one of the things that absolutely PISSES ME RIGHT OFF is when i offer them all my advice, and they shut every.single.one. down with excuses.
"oh but I dont like healthy food"
"oh but i hate exercise"
"i dont have time to cook"
"i dont want to bulk up, i would never pick up a dumbbell"
"i dont have time"
i cant, i wont, i dont, i wouldn't
lol i hate that way of thinking, i really do.
the way i see it, if you're not ready to give it 100%, you don't want it bad enough.
come back when you're mentally ready.
Posted by Jardan at 1:10 PM
What is blood pressure?
- How hard your heart beats
- How clogged your arteries are
- How much pressure your heart creates when pumping
- How much force blood creates against artery walls
- How much force your heart needs to circulate blood
How much force blood creates against artery walls
ExplanationBlood pressure, the force of blood against artery walls, is measured in millimeters of mercury.
To achieve minimum health and fitness benefits, adults should aim for how many aerobic exercise sessions per week?
ExplanationAim for a minimum of 3 days of cardio (aerobic exercise) per week with no more than 2 days off between sessions. Gradually work your way up to 5 or 6 days per week.
Which of the following best describes calisthenics?
- Ballet exercises
- Women's exercises
- 80's exercises
- Body weight exercises
- Stretching exercises
- Aerobic exercises
ExplanationCalisthenics are exercises that use your own body weight in lieu of outside or added resistance. You can use the weight of your own body to develop muscle, but using body weight alone is less effective for developing larger muscles and greater strength. However, calisthenics adequately improve general muscular fitness and are sufficient to improve muscle tone and maintain one’s current level of muscular strength. Examples include: pushups, crunches, dips, pull ups, lunges, and squats, just to name a few.
snacccccck = huge ass bottle of water, brown rice crackers, Hummus dip, cashews (yes i stole my little brother's bowl haha), cheese wedge. nummmmmmmmy.
i have a tonne more to post but i gotta go to work soon so it's lunch for me then get ready.
i'm tiiiiiiiiiiiiiiiiiiiired. need more sleep -_-
Posted by Jardan at 12:59 PM