Protein Pops

I recently ran across a recipe for Protein Pops. It consists of one cup egg whites and two scoops of your favorite protein shake. Mix them together, pour the mixture into Popsicle making containers and freeze overnight. It’s pure protein and very tasty! It’s also a very good treat after working out in the Cage. Here’s what Mark and Dave have to say:

Mark says “tasty and refreshing”, and Dave says “mmmm, good”.

There’s four pops left (not enough for everyone), so we can either have a wrestle-off to determine who can have one (that’s usually how my two boys handle who gets the last food item in the house) OR perhaps the first four best times on the up-coming 75 X 75 workout. Any suggestions?

Thursday Challenge 04/29/10

Run the Hills

From 31st and Spring
South on Spring to Acorn Hill
(slow steady climb from Adams to Madison)
Up Acorn Hill
(a somewhat sharp but nearly never ending climb)
Turn around at the end of the road and return to 31st & Spring
(slow steady climb from Acorn Hill to Madison & from Adams to 31st)

Approximately 2.5 Miles

Up for a Bigger Challenge?

From 31st and Spring
South on Spring to Washington
(Slow Steady climb from Adams to Madison)
South on Washington to Wood
Up Wood
(Extremely Sharp but Short Climb)
Turn around at the end of the road and return to 31st & Spring
(Slow steady climb from Acorn Hill to Madison & from Adams to 31st)

Approximately 2.75 Miles

Size Matters!

I’m talking about Waist size! We need to put away the scale and get out the tape measure. According to Dr. Oz, here’s why ……

Love handles hurt, even if the rest of you is perfectly healthy. Why?
As your weight creeps up, so does your blood pressure (BP). That's no surprise. But now it turns out that waist size matters, too. Love handles will nudge BP higher, even if you're young (under 44), have a healthy overall weight, and currently have a blood pressure reading under 130/85 mm Hg. There's never been a better reason to watch your waist instead of your scale.

Excess weight sets you up for a host of health woes. But more and more, waist size is linked to poor health, too. Whatever you call it -- muffin top, spare tire, love handles, or beer gut -- that extra padding pushes BP higher, even in young, normal-weight people who do not have high blood pressure.

The reason? When belly fat presses on your kidneys, the bean-shaped organs feel smothered and they panic. In response, they flood your bloodstream with hormones that raise your BP. Think of abdominal obesity as your early warning system for high BP. A thick middle and pants that feel too tight signal that this health risk may not be too far behind.

Here's the trouble zone for unhealthy waist sizes:

Women
Optimal waist size: under 33 inches
Danger zone: 37 inches or more

Men
Optimal waist size: 35 inches or less
Danger zone: 40 inches or more

Dr. Oz has provided a Waistline Tracking tool … click on the link below if you’re interested:
http://www.realage.com/the-you-docs/you-on-a-diet/waistline-tracker?memberid=31506471&email=caruso5402@yahoo.com

Dr. Oz has also provided some “simple steps” to assist in getting your waist back … click on the link below if you’re interested:


http://www.realage.com/the-you-docs/you-on-a-diet/

If you don’t believe Dr. Oz, there are MANY other websites that support this topic. Just Goolge “waist circumference” or “waist health” and you can obtain additional information.

For me, last year was about losing weight, and I weighed myself twice a month. This year, however, I’m focusing on strength training and toning up. So far, I’ve weighed myself twice - - once in January and yesterday.
I’m a little shocked because all my clothes are fitting looser and I just went to Kales the other day; I’m down another size in pants and shirt. BUT …. I’m up 4 pounds?? I’m not used to seeing a weight increase, but I have to remember that muscle weighs more than fat and waist size is more important than what the scale says.

Battling a number on a piece of metal on a daily/weekly basis can be discouraging, especially when you’ve made positive changes in your diet and exercise program. If you feel good and your clothes are fitting better (and you are seeing a decrease in your waist circumference), take a break from the weigh-ins.

Keep the faith!

20 Minute Treadmill Workouts

Although the weather has been quite nice lately, there are times when the cold or rain stand in the way of getting in a cardio walk/run workout. As you may recall, the Cage is equipped with a treadmill for our use, and I found a couple of 20 minute treadmill workouts. The Glute-Sculpting Workout keeps you at a moderate speed while changing up the incline. The Treadmill Challenge changes up both the speed and incline.

If you need a little change of pace or want to try something different, try a treadmill workout. I will put a copy of each of these workouts next to the treadmill should you desire to give them a try. Feel free to make adjustments to increase and/or decrease the intensity to suit your needs and abilities.

The Glute-Sculpting Treadmill Workout
(keeping speed at 4 mph while adjusting incline levels)

Minutes 0:00 – 5:00 = Incline @ 3 – 3.5
Minutes 5:00 – 7:00 = Incline @ 8 – 10
Minutes 7:00 – 8:00 = Incline @ 4 – 6
Minutes 8:00 – 10:00 = Incline @ 10
Minutes 10:00 – 11:00 = Incline @ 5 – 7
Minutes 11:00- 13:00 = Incline @ 12
Minutes 13:00 – 14:00 = Incline @ 10
Minutes 14:00 – 15:00 = Incline @ 12
Minutes 15:00 – 20:00 = Incline @ 2 - 4

The 20-Minute Treadmill Challenge

Minutes 0:00 - 3:00, Speed = 3.0, Incline @ 1
Minutes 3:00 - 3:30, Speed = 3.5, Incline @ 2
Minutes 3:30 - 4:00, Speed = 3.5, Incline @ 4
Minutes 4:00 - 4:30, Speed = 3.5, Incline @ 6
Minutes 4:30 - 5:00, Speed = 3.5, Incline @ 7
Minutes 5:00 - 6:00, Speed = 4.0, Incline @ 1
Minutes 6:00 - 7:30, Speed = 4.5, Incline @ 2
Minutes 7:30 - 8:00, Speed = 4.5, Incline @ 4
Minutes 8:00 - 8:30, Speed = 3.5, Incline @ 6
Minutes 8:30 - 9:00, Speed = 4.5, Incline @ 7
Minutes 9:00 - 10:00, Speed = 3.5, Incline @ 1
Minutes 10:00 – 11:00, Speed = 6.0, Incline @ 1
Minutes 11:00 - 12:00, Speed = 3.5, Incline @ 1
Minutes 12:00 - 12:30, Speed = 5.0, Incline @ 2
Minutes 12:30 - 13:00, Speed = 5.0, Incline @ 4
Minutes 13:00 - 13:30, Speed = 5.0, Incline @ 6
Minutes 13:30 - 14:00, Speed = 5.0, Incline @ 7
Minutes 14:00 - 16:00, Speed = 3.5, Incline @ 1
Minutes 16:00 - 17:00, Speed = 6.0, Incline @ 1
Minutes 17:00 - 20:00, Speed = 3.0, Incline @ 1

From the CrossFit Journal by Louis Hayes

BEYOND THE BODY

CrossFit girls are beautiful—but Louis Hayes believes it’s more about attitude and determination than appearance.

CrossFit chicks are hot.

Ever hear that saying? Well, it’s true. And here’s why: Being “hot” has a lot more to it than physical appearance. Plenty of women and girls have all the physical components and gifts of the cover girl but simply “aren’t hot.” And then there are those magnetic ones who might never be a runway model but are irresistible.

CrossFit chicks swim upstream. They battle against all the images of female physical fitness that have been implanted since birth. They fight the self-limiting mentality put upon their gender community. CrossFit chicks possess a confidence, commitment and sense of accomplishment that puts them at the forefront of their gender. They know the anxiety of stepping up to competition. They savor the taste of victory. They sweat, suck wind and give their all. They are part of a community that snuffs out the mantra of popular culture—the CrossFit community.

Somewhere, each female CrossFitter was introduced to a new, unorthodox philosophy of physical fitness. It’s a model that allows women and girls to face their fears and weaknesses and learn how to win. They learn the movements and programming and attitude that put them on the pathway to a place the gym teachers and TV infomercials told them they could not go.

And once these ladies get on the path, there is no turning back. The confidence seeps though their pores. The resolve shows on their faces. Resilience shines through. These traits are common to all CrossFit chicks, and there is an added element of beauty and attraction given to these women.

Thursday Challenge 04/22/10

As Fast As Possible

20 Pull-ups
Run from the Cage to 31st & York (just about 1 mile - give or take)
50 Air Squats
Run from 31st & York to the Cage (will equal just about two miles total - give or take)
20 Pull-ups

Here's Some News On Bacon ...

Personally, I rely on bacon as one (of many) sources of protein. However, I hate the cooking time and cleaning time involved. I cheat and buy the fully cooked kind that I heat in the microwave for 20 seconds! It has no carbs and 5 grams of protein in two slices. Trader Joes carries fully cooked Canadian bacon. It has 1 carb and 10 grams of protein in three slices. Bacon is a good item to have with my morning oatmeal; it’s also good for snacking too. And by the way … it’s a quick and easy item to throw into my lunchbox!

Is bacon the best protein option? Probably not, but it’s not so bad. Here’s an article for you to read …. Decide for yourself.

http://www.marksdailyapple.com/a-quick-guide-to-bacon/

Thursday Challenge 04/15/10

As Many Sets As Possible in 20 Minutes

One Set Equals:

Run 200M (100M up the ramp to light pole #CO4 then 100M back to the garage)
25 Air Squats

Try Something New!

An abdominal exercise from Brass Ring Fitness.

www.brassringfitness.com

The “Down” Position

Begin in the down position. The upper back is completely flat so that the shoulder blades touch the ground, however the head stays up (this helps develop strength in the neck).

Arm positions can vary from straight out (pictured), to crossed over the chest, or with fingers interlaced behind the head.

The soles of your feet should be together with the knees dropped outward, to minimize hip flexor involvement and maximize the effect on the abdominal muscles.

It’s best to place a rolled up towel under your lower back to alleviate strain on the spine.

Midway up/down

This should be a controlled contraction of the abs, so that the upper body is raised to a seated position. Your butt should not come off the ground. Your arms should remain out in front of you, and should not ever be overhead.



The “Up” Position

At the “Up” position, your upper body is at a right angle to the ground. It is helpful to find a target for your hands to touch, like your shoe laces, to help you go all the way up each time without having to think about it.



As with all exercises, Range of Motion (ROM) is critical. A poorly performed sit up, while better than nothing, is not Brass Ring quality. If you’ve been doing them wrong all your life, that’s not an excuse to continue to be lazy.

Do them right, do them faster.

Scaling

Make it Easier:
•Raise your knees up and put your feet under something.
•Do crunches or heel touches.
•Take more breaks.

Make it Harder:
•Cross the arms over the chest or interlace fingers behind head.
•Do all sit ups in a single set (or minimal sets).

Thursday Challenge 04/08/10

The Murph for Miller is coming to CrossFit Tri-Cities www.tricitiescrossfit.com on Saturday May 15th from 9AM to 3PM. In an effort to assist you in your preparation for this event our next SIX Challenges will be dedicated to providing you with the training you will need to improve your performance.

5 Max Sets of Each Exercise:

Pull-ups (strict, assisted or jumping)
Push-ups
Air Squats

Rest 90 seconds between each set / complete all 5 sets prior to moving on to the next exercise (example: max set of pull-ups, rest 90 seconds, max set of pull-ups rest 90 seconds, max set of pull-ups, rest 90 seconds, etc.).

Defensive Tactics & Self-defense

The definition of Defensive Tactics (as defined by TDATraining.blogspot.com):

Police defensive tactics are NOT the same as self-defense. The role of defensive tactics in law enforcement and corrections is to assist the officer in performance of arrest and restraint, and to increase the margin of safety for both the officer and the suspect. Defensive tactics charge the officer with protecting others as well as themselves. The definition of "defend" as used here is neither punitive nor passive, but instead "to repel danger or harm while serving and protecting." Meanwhile, self-defense encompasses any and all means of protecting oneself. Self-defense techniques are not meant to apprehend an assailant. Indeed, there is no regard for the safety of the attacker whatsoever. So obviously self-defense and defensive tactics are not synonymous.
…. Training in defensive tactics is more than simply issuing officers a nightstick and saying, "Don’t hit anybody in the head." It only takes a few seconds to be issued a tool, but learning to use it is a never-ending process.
….. Furthermore, you don’t always have the right tool in your hand. It may be on your belt or in your car, and while it just takes a few seconds to get it, that may be more than you have. Therefore another purpose of defensive tactics training is to give you a few seconds. You can use those seconds to get a tool or to plan a better response or simply to breathe and therefore regain mind control.
…. Finally, once you learn the techniques, you can’t forget to bring them with you, either. Sure, you can lose the skills if you panic, or if you refuse to practice them, but there is no way anyone can take them away from you short of rendering you unconscious.

OK …. Where oh where could I possibly be going with this on a fitness website???? Now that I have your attention, I’ll tell you.

While trying to live a healthy lifestyle and maintain weight loss, I am faced with unexpected dangerous (aka “unhealthy”) situations, and I need to be prepared to use defensive tactics and/or self-defense techniques to defend myself against the enemy (aka “bad eating choices”). Similar to the police tactics and techniques as defined above

• “learning to use it is a never-ending process” (I am constantly reading books and articles to become more knowledgable in terms of diet and exercise)
• “you don’t always have the right tool in your hand. It may be on your belt or in your car” (or in my case … having the right foods available in my pre-packed lunch box gives me “a better response” to my hunger and therefore I gain “mind control” in terms of eating properly).
• “once you learn the techniques, you can’t forget to bring them with you, either” (I can’t forget to bring the lunch box and there is no way anyone can take it away from me “short of rendering me unconscious”)!

OK … so do you get my point? Preparation and planning are key. There are times when the lunchbox thing isn’t feasible on a particular day (whether it be a lack of time or lack of food supply in the house), but I still plan and I come to work prepared. Jimmy Johns has an un-wich option (aka the lettuce wrap). The Beach Club un-wich is awesome! Panera Bread, McDonalds and Post 20 have some good salad options too. You can also get any Subway Sandwich option made into a salad option. I also carry a protein bar with me … you never know when you’re going to be stuck on a call and lunch/dinner is delayed. Bad eating decisions can be made when you’re starving and you have not pre-packed (or pre-planned) your food for the day.

As you prepare for your next work shift (i.e. duty belt prep, taser check, vehicle check, etc), you may want to add a lunchbox/food plan check. It may save your life in the long run!