From Ben Greenfield Fitness podcast:
BEst protein powders:
Met Rx protein plus A-
Nature's best zero carb isopure A-
Shakeology A-
Now foods Whey Pro Isol B+
Best Fish Oil:
Nutrigold triple strength
MRM smart blend
Nordic Naturals ultimate Omega D3
GNC Triple Strength
Dr.Tobias Optimum
Thursday, July 31, 2014
Bulletproof diet-- Dave Asprey
Bulletproof eating: (less allergic, easiest foods to tolerate/digest)
best: worst:
Bev: water w/ lime/lemon pas. milk, soymilk, diet drinks
Veg: cilantro, bok choy celery soy, canned veg, corn Maybes: onion, pepper, tomato, peas,
asp, broc, avoc, cucumber raw spinach, beets, pumpkin
Oils: vege and nut oils, also non-soaked/sprouted legumes
Nuts: almonds, macs, cashews, hazelnuts, pecans
Dairy: grass fed full fat yogurt/butter Maybe: grass fed fat milk
Starch: rice, root veg, Oats, wheat, quinoa Maybe: organic corn
Fruit: lemon/lime, avocado, berries
coconut melons, raisins,dried fruit
Spices: apple cider, ginger, cilantro
parsley, stevia
best: worst:
Bev: water w/ lime/lemon pas. milk, soymilk, diet drinks
Veg: cilantro, bok choy celery soy, canned veg, corn Maybes: onion, pepper, tomato, peas,
asp, broc, avoc, cucumber raw spinach, beets, pumpkin
Oils: vege and nut oils, also non-soaked/sprouted legumes
Nuts: almonds, macs, cashews, hazelnuts, pecans
Dairy: grass fed full fat yogurt/butter Maybe: grass fed fat milk
Starch: rice, root veg, Oats, wheat, quinoa Maybe: organic corn
Fruit: lemon/lime, avocado, berries
coconut melons, raisins,dried fruit
Spices: apple cider, ginger, cilantro
parsley, stevia
Kettlebell single to double
1. two handed swing H 2 H
2 upright row 1 H snatch
3. triceps/biceps 1 H press
4. gob squat or thruster lunge row
1 min 30/30 30 sec break
2 min 60/60 60 sec break
1 min 30/30 30 sec break (3 rounds or 4/4)
2 upright row 1 H snatch
3. triceps/biceps 1 H press
4. gob squat or thruster lunge row
1 min 30/30 30 sec break
2 min 60/60 60 sec break
1 min 30/30 30 sec break (3 rounds or 4/4)
Grief book (forgot to write name/author)
Finding a new identity pg. 174:
Categories: Memoralists, Normalizers, Activists, Seekers... all carry a positive message that helped the person make sense of a tragic experience. Transformative.
Nomads-- not as transformational... haven't faced pain and are 'running'.
pg. 179 HOPE can only arrive when you recognize that there are real options and that you have genuine choices. Am I living the life I want? Have the deaths I"ve experienced colored by view of world in pos or neg ways? Can I have a richer, satisified life? What do I need to change in my life? *I encourage you to embrace hope and your future and take control of your grieving process.
www.griefsong.com/meditationhealing.html
"who am I now?"
Every aspect of your life may require revision.
Categories: Memoralists, Normalizers, Activists, Seekers... all carry a positive message that helped the person make sense of a tragic experience. Transformative.
Nomads-- not as transformational... haven't faced pain and are 'running'.
pg. 179 HOPE can only arrive when you recognize that there are real options and that you have genuine choices. Am I living the life I want? Have the deaths I"ve experienced colored by view of world in pos or neg ways? Can I have a richer, satisified life? What do I need to change in my life? *I encourage you to embrace hope and your future and take control of your grieving process.
www.griefsong.com/meditationhealing.html
"who am I now?"
Every aspect of your life may require revision.
HIIT Lunge-a-thon
10 reps a side, followed by cardio sets til failure or w/ challenging time frame:
1. lunge rows w/ kettlebell - 2 handed heavy swings 'til failure' or 3 minutes
2. warriors 1 and 2 - squat jumps
3. cresents/twist prayer - kbell upright rows
4. lunge to airplane/warrior 3 - skier
5. extended side angles to reverse warrior presses/snatches
6. ninja squatas - mt. climber or jjs
7. kbell lunge - figure 8's or 1 handed swings
8. double lunge or pulses - burpees
Friday, July 18, 2014
HIIT Twist and Shout
*Twist and Shout station on pandora
After warm-up:
Alternate same 5 Cardio exercises, with new 5 Drill exercises (3 rounds)
5 Cardio (no timer)
5 lengths (there and back) of the room of tornado jump squats, side crab cross-overs, skier, karaoke, mt. climbers
5 Drill (each exercise one minute, beep after 30)
round one round two round three
1. cobra twists eagle arm/leg squat lunge twist
2. kbell russian twists cleans snatches
3. airplane w/// twist airplane other leg fierce post twisting
4. plank dips side plank reaches front plank lift arm twists optional push-up
5. cross cross windshield wiper abs cherry pickers (switch top foot after 30 seconds)
end with Breanne's band exercises, followed by pigeon or dragon stretching. :)
After warm-up:
Alternate same 5 Cardio exercises, with new 5 Drill exercises (3 rounds)
5 Cardio (no timer)
5 lengths (there and back) of the room of tornado jump squats, side crab cross-overs, skier, karaoke, mt. climbers
5 Drill (each exercise one minute, beep after 30)
round one round two round three
1. cobra twists eagle arm/leg squat lunge twist
2. kbell russian twists cleans snatches
3. airplane w/// twist airplane other leg fierce post twisting
4. plank dips side plank reaches front plank lift arm twists optional push-up
5. cross cross windshield wiper abs cherry pickers (switch top foot after 30 seconds)
end with Breanne's band exercises, followed by pigeon or dragon stretching. :)
Thursday, July 17, 2014
HIIT Breanne's cross training
Planks, Bands, Cardio arms and/or Kettlebells
one variation was to split the group in two, half the group did cardio arms/kettlebells (about 30-50 reps), the other did bands (two lengths 'there and back' across the room), then we met together for two minutes of plank.
the variation was less people (and so I can demonstrate/workout) is to do all together. In this variation I shorten the time to one minute for each drill, and increase the drills to 10 each.
Planks: regular front, dip front, side dips, alt arms extend, alt legs extend, alt arms/legs extend, walking elbow to wrist, side reach to push up
Kbell: swing, 1 h swing, h 2 h swing, upright rows, high pulls, rows, figure 8s
Bands: straight leg walk front and back, bend leg f and b, side walk straight leg, side walk squat walk, making a c as you walk forward, fire hydrant, laying down and lifting at ankle
one variation was to split the group in two, half the group did cardio arms/kettlebells (about 30-50 reps), the other did bands (two lengths 'there and back' across the room), then we met together for two minutes of plank.
the variation was less people (and so I can demonstrate/workout) is to do all together. In this variation I shorten the time to one minute for each drill, and increase the drills to 10 each.
Planks: regular front, dip front, side dips, alt arms extend, alt legs extend, alt arms/legs extend, walking elbow to wrist, side reach to push up
Kbell: swing, 1 h swing, h 2 h swing, upright rows, high pulls, rows, figure 8s
Bands: straight leg walk front and back, bend leg f and b, side walk straight leg, side walk squat walk, making a c as you walk forward, fire hydrant, laying down and lifting at ankle
Monday, July 14, 2014
Chi Walking
pg 42-43. Heading: practicing mindfulness
"Learning to focus your mind during ChiWalking will sharpen your mind's eye. It takes practice, but eventually you'll become adept at watching your actions, not only while walking, but all through your day. Being observant of your actions is called mindfulness, and it is one of the oldest practices on earth. When we're not consumed with thoughts of the past and worries of the future, we can be present in the moment with whatever is in front of us. Everyone always says how envious they are of children, because they can be so "in the present". Younger children are indeed very much in the present, but they're not mindful and they're not supposed to be. As conscious adults, it is our "work" to regain the presence of a child while also being mindful in the moment. The interesting thing about the mind is that focusing it actually allows it to rest because it is not thinking of a hundred things at once. That's why meditation quiets and rests the mind. When you can narrow your thoughts down to just a few, it really gives your brain a break from the chaos. Then, when you come back into your everyday life, you can function more clearly. Focusing the mind has the incredible dual role of both strengthening and resting the mind at the same time. How's that for multitasking?"
pg. 50 Flexibility in life
In order to be effective in T'ai Chi, or in life, one needs to have a core that is strong as steel, while at the same time maintaining an exterior that is as soft as cotton. In other words, strive to be guided by your core beliefs, yet be flexible in how you meet the outside world. For instance, when you're out and about, focusing on a specific part of your walking technique, you'll learn to keep centered no matter what kind of terrain you're walking through. That's the steel. The cotton aspect of this is to respond to the terrain with flexible joints and muscles that can handle any conditions, like walking up and down hills or along winding trails. A great image to think of is a stalk of bamboo, which is incredibly strong yet flexible and resilient.
Many different types of walking! Stride should stay same length, but increase aerobic output by increasing speed of stride. Racewalking is 70-80 spm. 12-13 strides every 10 seconds.
ab muscle to strengthen when "leveling the pelvis" pyramidallis: triangular muscle above public bone. Don't want to level the pelvis with glutes (abs need the work to strengthen) or upper abs.
"Learning to focus your mind during ChiWalking will sharpen your mind's eye. It takes practice, but eventually you'll become adept at watching your actions, not only while walking, but all through your day. Being observant of your actions is called mindfulness, and it is one of the oldest practices on earth. When we're not consumed with thoughts of the past and worries of the future, we can be present in the moment with whatever is in front of us. Everyone always says how envious they are of children, because they can be so "in the present". Younger children are indeed very much in the present, but they're not mindful and they're not supposed to be. As conscious adults, it is our "work" to regain the presence of a child while also being mindful in the moment. The interesting thing about the mind is that focusing it actually allows it to rest because it is not thinking of a hundred things at once. That's why meditation quiets and rests the mind. When you can narrow your thoughts down to just a few, it really gives your brain a break from the chaos. Then, when you come back into your everyday life, you can function more clearly. Focusing the mind has the incredible dual role of both strengthening and resting the mind at the same time. How's that for multitasking?"
pg. 50 Flexibility in life
In order to be effective in T'ai Chi, or in life, one needs to have a core that is strong as steel, while at the same time maintaining an exterior that is as soft as cotton. In other words, strive to be guided by your core beliefs, yet be flexible in how you meet the outside world. For instance, when you're out and about, focusing on a specific part of your walking technique, you'll learn to keep centered no matter what kind of terrain you're walking through. That's the steel. The cotton aspect of this is to respond to the terrain with flexible joints and muscles that can handle any conditions, like walking up and down hills or along winding trails. A great image to think of is a stalk of bamboo, which is incredibly strong yet flexible and resilient.
Many different types of walking! Stride should stay same length, but increase aerobic output by increasing speed of stride. Racewalking is 70-80 spm. 12-13 strides every 10 seconds.
ab muscle to strengthen when "leveling the pelvis" pyramidallis: triangular muscle above public bone. Don't want to level the pelvis with glutes (abs need the work to strengthen) or upper abs.
Sunday, July 13, 2014
Breanne's "correct your runner's knee" hip strengthening drills with band
2 x 30 steps
1. band around ankles, hold tension, walk forward with straight knees
2. '' '' walk backward with straight knees
3. '' '' with bend knees (squat), walk forward
4. '' '' squat walk backward
5. '' '' walk to side with straight knee
6. '' ' walk to side with bent knee
7. ' '' walk forward and make a "C" stepping leg comes in that reaches out... standing leg balances.
3 x 15
8. hands and knees in tabletop position, band around thighs, open knee out to side for 'firehydrant'
1. band around ankles, hold tension, walk forward with straight knees
2. '' '' walk backward with straight knees
3. '' '' with bend knees (squat), walk forward
4. '' '' squat walk backward
5. '' '' walk to side with straight knee
6. '' ' walk to side with bent knee
7. ' '' walk forward and make a "C" stepping leg comes in that reaches out... standing leg balances.
3 x 15
8. hands and knees in tabletop position, band around thighs, open knee out to side for 'firehydrant'
Tuesday, July 8, 2014
HIIT Cherry Festival Style
"Cherry stomp... mashing cherries" lasting 1 minute a side... all people either earn point or not. 30 sec rest in between sets
1. lunge pulses L side 2. lunge pulses R side *must have proper form
2. lunge row... holding bell progressive raise and lower L side 3. '' '' R side
4. 2 minute jump squat, winner with most jumps. Must touch floor and explode with upright hips, hands over head
"The Boardwalk...becoming Boardmen" Plank exercises (make body like a board, tourists rubbing shoulders) 1 minute per exercise, 30 seconds per break. Participants lined up on mats, two rows. Winners can only receive points twice, then second place finishers receives the points. Group work 1-4 for points. Solo 5-6 for points. Have fun!
1. lunge pulses L side 2. lunge pulses R side *must have proper form
2. lunge row... holding bell progressive raise and lower L side 3. '' '' R side
4. 2 minute jump squat, winner with most jumps. Must touch floor and explode with upright hips, hands over head
"The Boardwalk...becoming Boardmen" Plank exercises (make body like a board, tourists rubbing shoulders) 1 minute per exercise, 30 seconds per break. Participants lined up on mats, two rows. Winners can only receive points twice, then second place finishers receives the points. Group work 1-4 for points. Solo 5-6 for points. Have fun!
1. Pair-up to the front and back: counting hand touches (alt. L and R)
2. Pair facing opposing front and back: touching feet (alt. L and R)
3. Pair to the side: counting hand touches only on one side that touches, 30 seconds flip sides
4. Pair to the side: counting foot touches, 30 seconds flip sides
5. Front plank dips
6. Side plank dips
"Kettlecornballs, kettlechips, Kettle what? eating contest". One minute in between sets. Solo points.
1. 4 min. Swing challenge. Count the most swings in 4 minutes. *add 10 if over 50.
2. 2 min. Upright row challenge. Count '' '' *add 5 if over 50
3. 1 min. per arm Military Press (no knee bend) Count... add 5 per side if over 50.
"Gravitron" 10 min
squat... first 5 minutes wall sit. Longest lasting is winner. Must be at 90 degree.
squat... first 5 minutes wall sit. Longest lasting is winner. Must be at 90 degree.
Then alternate squats... yoga squats, plea squats, lateral walks, bridges between "fireworks" starjumps
"Airshow"
1-2. Airplane, one minute on a side
3-4. Airplane to standing knee lift
Music performers "collective soul"
1. collecting ourselves.... dragon, pigeon, shoulder strength for upper back...
"Airshow"
1-2. Airplane, one minute on a side
3-4. Airplane to standing knee lift
Music performers "collective soul"
1. collecting ourselves.... dragon, pigeon, shoulder strength for upper back...
Monday, July 7, 2014
My first
Blog entry. Hoping to put all things together-- and enjoy the "seeking".
It's summertime in northern Michigan. It doesn't get much better than this.
It's summertime in northern Michigan. It doesn't get much better than this.
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