Updated Early Morning 30 min Fat Burning Workout

About 2 weeks ago I posted my favourite 30 min fat burning workout. This next workout is an update of the previous one. It is slightly more intense. Please DO NOT start with this program if you haven't done at least 2 - 3 weeks of the earlier program. I hope u Enjoy it as much as I do! Feel free to leave me any questions & I'll be happy to answer them.

Monday : Triceps kick backs(both arms together) 12 reps, Side leg raises 20

                 SKIP for 30 sec

                Repeat kick backs 15 reps, Side leg raises 20

                Skip 30 sec

                Tricep push up (hands very close together) 10, Side leg pulses 20

                SKIP 30 sec

                Tricep push up 12, Side leg pulses 20

                SKIP 30 seconds…Rest for 30 seconds!

                Inner thigh ball squeezes 20, 30 sec skip X 3

Abs…….

Tues :      Burpee with push up with squat jump 8, Bicep curls 15 each side

                30 sec break

                Burpee (same as above) 10, Bicep curls 20 each side

                30 sec break

                Plyometric jumps 10, Bicep pulses (both arms at the same time) 20

                30sec break

                Plyometric jumps 10, Bicep pulses 20

                30 sec break

                Squats combined with Bicep curls 15 – 20

Abs……

Wed :       Bent over row (dumbell) 15, Calve BUSTERS 40 sec – 1min

                Shoulder press 15, 30 sec skip

                 Bent over row 15, Calve Buster 40 sec – 1min

                 Lateral arm raises 12, 30 sec skip

                 Spiderman push up 8 – 10, Calve busters 40 sec – 1 min

                 Front arm raises ( alternating) 10 each side, 20 sec skip

                 Dive Push up 10, Calve busters 40 sec – 1 min

                 Peck flys right into chest press 15 of each

ABS: forearm plank 30sec, jack knives 12, twisted knee raises 20, pulses towards toes 15(legs in the air), side plank 20 -30sec (both side), crunches 20

Thurs:       Climbing the mountain ( running on the floor) 20 reps

                Punching with a dumbell in each hand 15 each side   

                Step up on a chair, kicking the knee in the air, 10 each side

                Upper cut punches with dumbbells, 15 each side

                Jumping, pulling both knees into the chest, 10 reps

                Roll out on gym ball, pulling knees into your chest 10 reps (core)

                Jumping jacks 20 reps

                Roll out on ball (jack knives) 10 reps

               1 min skipping, Abs…

           

Fri :         Do a Full Body workout. Only doing each muscle group once.

               Skip for 30 sec between each set

               Do 20 – 30 reps on a muscle…..End with abs

21km Running Program

This is the follow up to the 10km running program I posted earlier this month. So if you keen on getting ready for next years Two Oceans, I suggest you get started NOW!

Week	Session 1	Session 2	Session 3	Session 4
1	30 min run	25 min run	30 min run
2	40 min run	30 min run	50 min run	30 min run
3	10 km run	5 km run	8 km run	5 km run
4	12 km run	6 km run	8 km run	6 km run
5	15 km run	6 km run	10 km run	6 km run
6	18 km run	6 km run	10 km run	6 km run
7	12 km run	10 km run	6 km run	Rest
8	21 kms

Winter is here...What are you doing to keep the waist measurements down?

Winter is here and most people go into hibernation this time of year. Most tend to neglect exercise, they eat more because the body requires heat to function properly & food is a good source for generating heat. September comes along & everyone is trying hard to get back into shape ahead of summer. Exercise is not a summer "thing" or a 3 month crash course. Exercise is a lifestyle change. It is something you do throughout the year, providing you health allows you to.

Today i had an awesome back workout, followed by some core strength exercises.
Now I'lI go through what my eating plan is like for today :-)


6am Pronutro mixed with jungle oatbran with fat free milk
1 glass of orange juice (watered down)
1 clove of garlic
1 viral gaurd caplet (Essential this time of yr)


8am snack time - 1 medium size green apple & a glass of water


9am Whey protein shake (Very important to take whey before exercise)
 Training - water during training


11am Whey protein shake


12:30 Lunch - 2 hard boiled eggs with a handful of oven baked chips
water


2pm snack time - crackers with cheese ( No yellow cheese)
water


4pm Pure protein shake & fruit


Supper between 5:30pm - 6pm lots of veggies for supper
water


Supper is my LAST meal of the day. If I feel a tad hungry, I would either have a slow release protein before bedtime or a very lite snack (a cracker or two) but nothing heavy like a full meal.

Two Oceans 23 April 2011

Two Oceans has come and gone very quickly. I posted in my earlier blog that i was going to run the 21km with Greame and that his goal was to run a sub 2 hour Oceans. On the day a Chris joined us. Chris has had a couple of hill sessions with us, but did not put in as much distance as he would have liked to.

It was really FUN running with these 2 "characters". Most of the time i Physically Race each race i do & i don't get the time to soak up the atmosphere or see any of the awesome chanting spectators allongside the road. This time i decided to run with Graeme & Chris & it was a totally new experience for me. I had time to laugh, crack a joke with the guys & even stop along the road to take a pee LOL. These are things i would never even consider when running a race.

So you want to know if Graeme ran sub 2 hours? Nah he didn't, but he did run 6 min faster than he's last two oceans. Chris also ran a personal best (PB) and we all finished in 2hr3min :-)

Well done guys, i'm proud of you. You guys made my race special :-)

A HUGE THX

Cass

Raw Garlic

I have raw garlic every morning after breakfast. I know, i know, most of you are saying GROSS! I don't chew the clove. I have a garlic crusher & i crush the clove into a spoon. I down the crushed garlic with 1 caplet of Viral Guard and a cup of green tea. This way I don't have to chew the clove, thus eliminating the smell of garlic breath :-) Last but not least... sufficient Rest is also required.

Garlic is a great antioxidant- which fight off free radicals in the body.
Recent studies also show that garlic is a powerful Natural Antibiotic.
The body does not appear to build up a resistance to garlic so it's benefits keeps building over time.

Take your Garlic every morning...Winter is here!!!

FAT FIGHTING TIPS

• Eat skinless poultry & fish instead of meat
• Choose lean meat & trim any visible fat before cooking
• Never fry your food
• Avoid fast foods or take-aways
• Cut down on full cream dairy products eg use fat free products instead
• For every teaspoon of butter, margarine & oil you cut out, you save 4g of fat
• One cup of full cream milk has 10g of fat
• Switch from 2% milk to skim milk & save 5g of fat with every cup you drink
• Save about 13g of fat by eat 125ml of low fat cottage cheese instead of cheddar cheese

Today's Training

Shoulders
4 sets of dumbell press
4 sets of lateral dumbell raises
4 sets on TRX (Total Resistance Exercise)

Shrugs with dumbells 4 - 6 sets

Abs.....

A lovely quick session today. Nothing hectic ahead of Two Oceans on Saturday :-)
Hope YOU had a Good Training session!

Cass

When last have you had your Blood Pressure checked?

What is Blood Pressure?          

Most people either don't know what blood pressure (BP) is or don't know how it works. It is our duty as a patient to ask the Doctor to explain to us what BP is and how it works eg What is "normal", "low" or "high"

Blood pressure is the force of blood against the walls of arteries. Blood pressure is recorded as two numbers—the systolic pressure (as the heart beats) over the diastolic pressure (as the heart relaxes between beats). The measurement is written one above or before the other, with the systolic number on top and the diastolic number on the bottom. For example, a blood pressure measurement of 120/80 mmHg (millimeters of mercury) is expressed verbally as "120 over 80."
Normal blood pressure is less than 120 mmHg systolic and less than 80

Category                        Systolic (Top number)           Diastolic (Bottom number) 
Normal                              Less than 120                          Less than 80
Prehypertension                 120-139                                  80-89

High Blood Pressure       Systolic                                 Diastolic
Stage 1                              140-159                                90-99
Stage2                               160 or higher                         100 or higher  

Risk Factors which lead to Heart Disease

High Blood Pressure (BP) / Hypertension
Also known as the "Silent Killer", because most people don't show any symptoms of high BP. High BP causes the heart to work much harder (increasing the work load) which in turn causes the heart muscle to thicken & arteries to stretch. Being overweight contributes to High BP.

High Blood Cholesterol
The high levels of cholesterol in the bloodstream may lead to a build up of cholesterol (fatty substance) in the walls of the arteries. This reduces the blood supply to the heart which increases your risk of having a heart attack. Imagine bending a hose pipe & the water is not able to flow freely through it. Cholesterol is influenced by the amount of fat we have in our diet on a daily basis. Especially the saturated fats!

Stress
Stress is something we all encounter on a daily basis. Stress comes in different forms & intensities, but it's how we handle stress that counts. Stress alone does not cause heart disease but is a contributing factor. A balanced lifestyle can counter act against stress eg exercise, taking time out to relax, not over working, etc

Smoking
Smoking is the Biggest cause of heart disease. Each cigarette you smoke, shortens your life by 5.5 minutes (for 1 yr of smoking you can take off 1 month of your life). The more you smoke, the greater the risk of heart disease.

Overweight
Being overweight may lead to High Blood Pressure, raised Blood Cholesterol levels and even Diabetes.

Lack of Exercise
A lack of exercise generally leads to bad eating habits which in turn leads to weight gain. Regular exercise improves the functioning of your heart, lungs & muscles. Exercise also helps maintain and reduce body weight, regulates your BP & Cholesterol levels.

Today's Training

Today i did Back & Triceps!

4 sets of Pulls ups on the Bar with a 4kg ball between my knees
4 sets of upright rows with a barbell, incorporating calve raises with the rows
4 sets of rowing on the TRX (Total Resistance Exercise)

4 sets of tricep kick-backs
4 sets of skull crushers
4 sets of dips
2 sets of tricep press on TRX

Abs...

It was a Great workout. My chest is still a tad tight from yesterdays session in gym :-)

Laying off my legs for this week because of Two Oceans marathon on Saturday.

As a woman, do you know what body type you have?

Gynaeoid body
.

Gynaenoid woman have curvaceous hips with a small waist.  They have small to medium shoulders and the breasts vary in size.  The hips and thighs curve outwards and weight gain occurs only below the waistline. 

Gynaeoid women tend to have a predominance of the female hormone oestrogen, (oestrogen dominance) which targets the uterine region, the hips, thighs and breasts. Excessive oestrogens promote fat deposition around the lower parts of the body as well as cellulite.  If weight loss is attempted by following a very low fat low calorie diet, there is a reduction from the breasts, shoulders and arms etc., but alas not from the thighs and buttocks.

Android body

Android women have broad shoulders, a large rib cage and strong shapely muscular limbs.  Android body types are somewhat straight up and down with a narrow pelvis and hips that do not curve outwards.  The waistline is not accentuated.

Android women have an anabolic metabolism, which leads to a body building tendency, so strength, both physical and mental, are prominent characteristics. Android shaped women make good athletes. Weight gain occurs in the upper part of the body and on the front of the abdomen, so that an apple-shape may develop.

Thyroid body

Thyroid women have long limbs with fine, narrow bones. They tend to become dancers and models, and can be described as having a 'race-horse' or 'greyhound' appearance. 

Thyroid women consume stimulants in excess.  These include; caffeine, nicotine, diet pills etc.  A high metabolic rate allows them to eat generously with little or no weight gain.  Of all the body types, Thyroid women are least likely to develop cellulite, but if it does occur, it will be on the buttocks and backs of the thighs.

Lymphatic body

This type of body gains weight all over, which gives them a 'cuddly baby doll appearance'.  They gain weight very quickly, as the metabolic rate is very slow, accompanied by a dysfunctional lymphatic system. Cellulite is common in this body type with deposits of fat swollen with lymphatic fluid, giving a dimpled appearance on thick puffy limbs. 

Lymphatic women do not like exercise at all and need to consult professionals for help with exercise and nutrition.



Taking the ladies for a 10km training run

About Myself

I'm not going to sit hear & write about how overweight i was as a kid & turned my life around :-) cause that's not what happened.

I've been involved in sport all my life & as far back as i can remember. My mom never wanted me to play football. She kept saying that i was too young. I kept asking myself, "how old do I have to be to play football?" One day i just decided to tag along with the boys who already belonged to a football club & I had a bit of a practice with them. It turned out that i did quite well & was not too young after all :-) The next step was to sneak out of the house on a Saturday morning to play club football for this team that I have signed up for without my mom knowing. All i needed was white shorts. They supplied me with a pair of second hand boots, club jersey & socks.

A whole season went by & mom did not know i was playing football. At the end of that season i arrived home with a certificate...yes u guessed it, Player of the season. I had scored an average of 2 - 3 goals per game lol & this is where it all started for me.

At school i started athletics at the age of 8yrs. The 100m dash was my speciality and 2 yrs later i was the Fastest in the entire school. Beating the kids 2 grades ahead of me. Unfortunately i grew up in the Apartheid regime so my athletics was not going to go anywhere. I still enjoyed myself nevertheless :-)

I've never been well built. The well built "Me" started after i completed my studies in Personal Fitness Training. I also have a Degree in Industrial Psychology. I know what you thinking...Industrial Psychology...Personal Trainer...??? Two worlds apart lol But ever since I've become a Personal Trainer i could never see myself going back to the field of Industrial Psychology. I have to say though, it does help me a lot in understanding people when i train them. What makes them tick, how i should handle them, what they are feeling on a certain day etc & i feel that gives me a kind of edge over some Trainers :-)

I gained most of my VALUABLE knowledge at the Sports Science Institute of S.A. I worked there for 2 yrs under the guidance of the Health & Fitness manager, Kathy Mcquaide. Working there was probably the best thing that could happen to me. I mixed with some top class professionals and they taught me a lot of what i know today. THX SSISA :-)

Today i operate a Walk/Run health program twice a week for women. I also work from home, where i have a Personal Training Studio. It's not big but it's so awesome & cosy & all my clients love the personal attention. I lead a very well balanced life...not too much exercise & not too much of staying out late.

I run marathons & use to do triathlons. These days i run to stay fit. I'll do the odd race but not as hectic as i use to be. Balance remember!!! :-) I also love being in gym with weights and my TRX (Total Resistance Exercise)

I thinks that's about enough of meeeee....I'm off to train! catch you people on the flips side.

"Where the mind goes, the body follows"

Hill Training

This morning was a bit tough getting out of bed so early for Hill training. There was a distinct nip in the air & my sinuses not quite cleared up 100% yet, but once we hit the top of Southern Cross Drive my body was nice & warm & ready to kick up another gear. I think we covered about 18km's :-)

So a BIG THX to Chris & Graeme for making my run this morning so pleasant. I am a bit worried about Graeme & next weeks Race (Two Oceans). I hope this was a once off thing, cause he battled a bit.

Common Graeme...make my life a bit easier on race day next week :-)))

PS I am Graeme's Pace setter on Race day & hoping to get him in under a certain time. It's all up to you now Graeme :-))

Cheers

REST

Hey! Saturday is rest day for me. I'm still busy clearing my sinuses before my 20km's of hill training tomorrow morning. It's my last long training run before next weeks Two Oceans Marathon. This year I'll be running the race with a good mate of mine...I am his pacesetter & hoping to help get him in under a certain time :-)

Endomorph

The endomorph body type is solid and generally soft. Endomorphs gain fat very easily. They are usually of a shorter build with thick arms and legs. Muscles are strong, especially the upper legs. Endomorphs find they are naturally strong in leg exercises like the squat.

Typical traits of an Endomorph:

·       Soft and round body

·       Gains muscle and fat very easily

·       Is generally short and “stocky”

·       Round physique

·       Finds it hard to lose fat

·       Slow metabolism

Unfortunately, a large portion of this weight is fat not muscle. To keep fat gain to a minimum, endomorphs must always do cardio as well as lite weights. A good health diet is recommended.

Mesomorph

A mesomorph has a large bone structure, large muscles and a naturally athletic physique. Mesomorphs are the best body type for bodybuilding. They find it quite easy to gain and lose weight. They are naturally strong which is the perfect platform for building muscle.

Typical traits on a Mesomorph:

·       Athletic

·       Hard body with well defined muscles

·       Rectangular shaped body

·       Strong

·       Gains muscle easily

·       Gains fat more easily than ectomorphs

The mesomorph body type responds the best to weight training. Gains are usually seen very quickly, especially for beginners. The downside to mesomorphs is they gain fat more easily than ectomorphs. This means they must watch their calorie intake. Usually a combination of weight training and cardio works best for mesomorphs.

Men! What body type do you have?

Ectomorph

The ectomorph is your typical skinny type guy. They have a light build with small joints and lean muscle. Ectomorph’s have long thin limbs with stringy muscles & shoulders tend to be thin with little width.

Typical traits of an ectomorph:

·       Small “delicate” frame and bone structure

·       Classic “hardgainer”

·       Flat chest

·       Small shoulders

·       Thin

·       Lean muscle mass

·       Finds it hard to gain weight (needs to consume huge amounts of calories to gain weight)

·       Fast metabolism (which burns up calories quickly)

 Workouts should be short and intense focusing on big muscle groups. I would definately recommend taking Supplements. Ectomorphs should eat before bed or have a slow release protein to prevent muscle catabolism during the night. Generally, ectomorphs can lose fat very easily which makes cutting back to lean muscle easy for them.