For the first time in a while I had a week off from training, and will start a new program next week. I’m ready to go! But it was good to have some time off, gave me a few days to do extra stretching and overcome injuries. More about dealing with injuries later in this week’s call…
Now let’s get into the TT Workout and tips…
Monday – June 21st
Transformation Tip of the Week:
“To change ones life: Start immediately.” – William James
So simple. Take action. Never give up. Stay strong.
Now let’s work on improving one of the best TT workouts of all time…
1A) DB Walking Lunge (8) 2-0-1 —- Try a barbell split squat instead
1B) Stability Ball Ab Pike (10) 2-0-1 —- Try the TRX or Power Wheel Pike instead
2A) DB Bulgarian Split Squat (12) 2-0-1 —- Use 1&1/4 reps
2B) 1-Leg Stability Ball Leg Curl (8) 1-0-1
3A) DB 1-Leg Calf Raise (10) 2-0-1
3B) Plank with Arms on Ball (30s)
4A) Stability Ball Rollout (8) 3-0-2 —- Use TRX or Blast Strap “rollouts”
4B) X-Body Mountain Climber (12) 1-0-1 —- Use the straps here too
Get 30 minutes of fun activity – now grab a Green Tea and do this week’s research review.
Nutrition Research. 30: 240-245, 2010. Breakfast size is related to body mass index for men, but not women. Lillian M. Kenta, , and Anthony Worsleyb
Australian researchers have discovered that eating a big breakfast was one of several eating habits that predicted Body Mass Index (BMI) for men but not women.
“As the reported breakfast amount increased, men’s BMI decreased.The consumption of relatively large breakfasts may influence BMI in men, and its promotion may help reduce the prevalence of obesity in Australia and elsewhere.”
Nothing was found for women, unfortunately.
Plus, “coffee consumption was significantly associated with smaller breakfasts or breakfast skipping.”
This is more evidence eating breakfast might help you, BUT there are no studies that show breakfast “boosts metabolism”.
Quick tip: If you do not want to gain any extra muscle mass, just stick to 1-2 supersets, rather than doing 3 supersets.
1A) Pull-up (3-8) 3-0-1 —- Use blast straps.
1B) DB Chest Press (8) 2-0-1
2A) DB CSR (10) 2-0-1 —- Use blast strap rows instead (see photo).
2B) DB Incline Press (12) 2-0-1
3A) DB 1-Arm Shoulder Press (10) 2-0-1
3B) DB Shrug (12) 2-0-1
4A) DB Curl Palms-up (10) 2-0-1
4B) Decline Close-Grip Pushup (Max reps) 2-0-1 —- Use strap triceps extensions.
Do 30 minutes of fun activity…
Now if you have a slight muscle strain injury, here’s what you can do in terms of icing…
“Three times daily with the icing for the first 72 hours (morning, noon, night). So 6 separate 10 min sessions per day.” That’s info directly from my chiropractor, Dr. Michael Sommers, from Evolve Chiropractic in Toronto.
More info about injuries coming next week…
Quick tip: Squeeze EVERY repetition at the top of the contraction. This will require you to use lighter weights for all exercises.
1A) DB Reverse Lunge (12) 2-0-1 —- Use barbell squats.
1B) Stability Ball Jackknife (15-20) 1-0-1 —- Use TRX jackknives.
2A) DB RDL (10) 3-0-1
2B) Elevated Push-ups (12) 2-0-1 —- Use either type of straps for a variety of pushups – such as strap spiderman pushups.
3A) DB Row (15) 2-0-1 —- Strap rows
3B) Stability Ball Leg Curl (20) 2-0-1
4) Bodyweight Squats (8x 20seconds on and 10 seconds off)
5) Pushups (4x 20seconds on and 10 seconds off)
6) Plank-Side Plank (8x 20seconds on and 10 seconds off)
7) Touchdown Lunge-Pushups (4x 20seconds on and 10 seconds off)
Social Support Saturday!
30 minutes of fun activity…
My goal is to be of great service & value to you, so please let me know how I can help. I also want to help you reach your peak potential, not just with fitness but with your higher calling in life, so I want to share some of the books I’ve read recently:
Delivering Happiness – The story of building the business, Zappos
Death of Meetings – How to have better meetings in your company
The Last Lecture – An inspirational true story/words of wisdom from Randy Puasch
The Golden Ticket – A moral fable (clever story)
The Alchemist – Another moral fable (well written)
Sunday – Plan, Shop & Prepare
30 minutes activity and plan, shop, & prepare.
If you like banana bread, you’ll like this recipe:
Banana Bread Blender Drink
Pecans, blueberries, 1 frozen banana, peanut butter, spinach, almond milk, small amount of sweetened chocolate almond milk
TT Workout – TT Athletes
Research Review – How many minutes you need to exercise for weight loss?
Bonus Research Review – Interesting Fitness Study for Church Goers