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I typically don't make new year's resolutions, but one thing I would love to be able to do is the one arm push up. When I first started lifting the big goal was to bench press 225 pounds for reps (because I thought it looked cool to have two 45 pound plates on each side of the bar). I reached that goal in a short period of time and it felt good, but it is not even close to impressive as doing full-range one arm push ups. In fact, I would guess there are more guys who can bench press 315 pounds (three 45's per side) than men or women who can do 5 full-range one arm push ups. I want to become one of those people.

[We will talk about steps to progressively build up strength to be able to do one arm push ups. One of the steps is […]

Original post by admin

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Shortly before and after New Year’s Eve, there’s always a slew of articles and blog posts about how to train and burn off the holiday pounds. They mostly preach the same message about taking it easy and not overdoing it. It’s such a tired and boring topic, so I’ll spare you that. Last year around this time I wrote an article about how people fail their New Year’s resulotions. You might wan’t to check that out if you need some general advice about how not to approach your training and diet in 2010. This time I’ll talk about something different.
CheckpointsI never feel the need to do any post-holiday dieting. I prefer to look awesome every day and not just three months of the year like many people I know. One of my secrets to staying in shape at all times of the year is a little concept I call “checkpoints”. […]

Original post by (Martin Berkhan)

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Kombu Egg Soup

Just when you think you’ve had every type of soup out there, something new comes along. Like this recipe for Kombu Egg Soup sent in by Aaron Blaisdell for the Primal Cookbook Challenge.
As Aaron so rightly reminded us, “sea vegetables are often an overlooked component of our ancestral diet, even among us primal types.”
Kombu Egg Soup is incredibly nourishing and while the flavor of sea vegetables might be an acquired taste, in this soup you’ll find it to be fairly mild. But what are sea vegetables, exactly? We’ve featured this food group (otherwise known as algae) as Smart Fuel before, but the quick version is this: sea vegetables are in most cases some version of seaweed, whether it be nori (the dried seaweed that sushi is wrapped in) or something like kombu.

Kombu is sun-dried kelp, black in color and sold in strips that are about an inch wide and six […]

Original post by Worker Bee

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Workout Tunes #5

Another great HIIT/HIRT workout tune.
Foo Fighters – Monkey Wrench

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Original post by healthhabits

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How about these right… I think you’ll find the following nuggets of wisdom particularly insightful. Leave your comments below. Check out the second one in particular…
Why this crazy Pacquiao-Mayweather legal battle could turn ugly
Here's a scenario that would not have displeased anyone on either side: Mayweather did not get much of a workout in his comeback with Juan Manuel Marquéz in … Read More…
Niche fitness
500 Boxing Fitness owner Kit Moss works with client Kerry Cotter, left, during a workout Wednesday at the Bend gym. … Read More…
Top 10 Hot & Happening Trends
… or Shelia Kelley's pole dancing workout. Do your spinning in the pool with Hydro Ride or add a one-two punch to your boxing routine with some Tai Chi. … Read More…That’s all the news for today guys, so until next time, thanks for stopping by.
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Original post by dominic Paris

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It’s 2010! Let’s get this year, nay, this decade off on the right foot. This will be the decade that you hone in on what makes your body tick. This will be the decade when you develop a lifelong strategy of health and wellness that works for you. This will be the decade when your smart choices about how you move, what you eat and what you think manifest themselves in a strong, lean and healthy body that would make Grok proud.
Believe it, commit to it and act on it.
1. Believe It
You can attain the health you want and deserve. And the Primal Blueprint can help you get there. If you’re not so sure read the dozens of Success Stories found here on MDA. Read about Diana’s 125 lb weight loss. About Sabrina transforming her body and regaining her energy levels after giving birth to 5 kids. About David seeing […]

Original post by Mark Sisson

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Alright people, this is the year.
2010 is the year that you are finally going to get into shape.
And here’s how you’re going to do it.

Join our Health Habits Facebook Group.
If you know anyone who wants to get into shape…have them join our Health Habits Facebook Group.

As you may have noticed, I am just a wee bit excited about our Health Habits Facebook Group.
Here’s why:
For years & years, I have looked at the health/fitness/diet/weight loss industries with disgust. Billions of dollars are spent every year at health clubs and diet centers. And yet, we keep getting fatter and slower and weaker and sicker.
Because the fitness industry doesn’t want you to get into shape. If you did, you would have no need for them.
They want you to keep buying their books, supplements, programs and memberships…year after year after year.
People, we need to STOP THE INSANITY!!!

ooops, sorry…bad example.
But seriously, here’s the plan.
What we’re […]

Original post by healthhabits

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It’s December 31, the last day of the 2000s. It’s always fun, and often quite moving, at times like these to take a look back and remind ourselves how far we’ve come, to recall where and what we were and how and why we are different now. These exercises can seem a little cheesy, but I think they’re quite useful. Some change comes so gradually that you hardly recognize it’s occurring at all. With a little self-reflection you can acknowledge that real change has occurred, be proud of it and own it, and then commit to further personal growth.
I was inspired by this Mark’s Daily Apple forum thread. In it forum user bonesheal asked, “What did YOU learn this year?” Seeing that Mark’s Daily Apple may have played a small part in raising the consciousness of the people that responded makes the experiment that is MDA all worth it. I […]

Original post by Mark Sisson

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Fat Burning Vegetables?

Fat Burning Vegetables? Are you kidding me? Hey we all can benefit from this. Here is an part of an article by Mike Geary enjoy the veggies!

It turns out that there is a specific class of vegetables that contain very specific phytonutrients that actually help to fight against abdominal fat.

Let me explain what they are and how they work…

You may already know about how certain chemicals in our food supply and our environment, such as pesticides, herbicides, and certain petrochemicals from household cleaners, cosmetics, etc., can act as xenoestrogens.

Xenoestrogens are chemicals that you are exposed to that have an estrogenic effect and excess exposure can cause hormone balance disruptions for both men and women. In other words, these can wreak havoc in the body for both guys and gals.

These estrogenic chemicals that we are exposed to on a daily basis can stimulate your body to store belly fat, along with many other problems.

So here’s where this specific class of vegetables comes in handy…

One of those cool tricks he teaches in his program is that cruciferous vegetables, such as broccoli, cauliflower, brussels sprouts, kale, cabbage, etc., contain specific and unique phytonutrients such as indole-3-carbinol (I3C) that help to fight against these estrogenic compounds…

And by fighting against these belly fat stimulating estrogenic chemicals, this can help you fight against abdominal fat!

So there you go… just another excuse to do what mom always told you and eat more broccoli!

I’ve finally learned to like brussels sprouts in the last month too…Melt a little grass-fed cheese on them and some garlic and they’re great!

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Hey people here is a good explination of the HIIT protocol which we use in our classes…hee heee but of course we also add the super secret Tabata Protocol to make for a wild ride and fun class. Enjoy Karens explination!…See you in class!


Author: Karen Whittaker

In recent times, there has been a lot of speculation surrounding the benefits of HIIT, also known as high intensity interval training. To begin with, HIIT refers to continuous bouts of both low and high intensity exercise done for a set period of time. The entire training session usually lasts no more than 20 minutes.

Example of HIIT

An example of a HIIT workout would be to start off with a 3 to 4 minute warm-up. This warm-up would be followed by 30 seconds of running hard at the fastest pace you can attain and then 60 – 90 seconds of light jogging or walking for recovery. This is called the interval. The interval is repeated for an average of 6 – 10 times (depending on your level of fitness). The workout ends with a 3 to 4 minute cool-down.

Maximum Cardio Benefit in Minimal Time

Several studies have found that the benefits of HIIT are far reaching and long lasting when compared to other cardio workouts, including long distance sprinting. According to one study, 2.5 hours of rigorous HIIT training extends the same benefits that are found after 10.5 hours of long distance training.

Turn Your Body Into a Fat Burning Furnace

In a study done at the University of Guelph in Canada, participants were monitored over a 2 week period to determine the affect of high intensity interval training (HIIT) on the body’s ability to burn fat. The study found that this sort of training dramatically improved the fat and carbohydrate burning process within the body. Results were seen during and after exercising. This has a direct impact on your resting metabolic rate (RMR), which is a measurement of how many calories your body burns while you are resting. In other words, HIIT significantly increases your metabolism. Compared to steady paced cardio, your body will burn more fat during a HIIT session and will continue burning at this high rate for up to 24 hours afterwards. So, in the hours following your workout, while you are watching your favorite reality television show, your body will still be in fat burning overdrive. This is one of my favorite benefits of HIIT.

Improve Your Endurance and Stamina

A HIIT (high intensity interval training) session also significantly improves your endurance and stamina. The maximum oxygen amount that one can take in during an exercise session or during sports is called the VO2 max. High intensity interval training (HIIT) has the ability to drastically increase an individual’s VO2 peak, which enables the person to perform all sorts of physical activities for a longer span of time. Someone who may struggle to run on a treadmill for more than 5 minutes will notice a huge improvement after engaging in HIIT for a few weeks. In a study published by the Journal of Applied Physiology, participants doubled their endurance after just 2 weeks of engaging in HIIT. When one of my nephews first tried running, he was convinced that he could last for at least 15 minutes. After 5 minutes, he was ready to collapse. After a few months of high intensity interval training, whereby he alternated sprinting and walking on the treadmill, he can now run for approx. 20 minutes straight. This is another one of the key benefits of HIIT.

No More Boring Steady Paced Cardio

Another one of the core benefits of HIIT is that it breaks the monotony of typical, steady-paced cardio workouts. Some of us struggle to workout on a regular basis. When we finally drag ourselves into the gym to squeeze in a workout, we read, listen to music, cover the timer with a towel, or find other creative ways to help those agonizing and boring 30 minutes pass. High intensity interval training sessions require you to spend much less time exercising. Additionally, there is an element of excitement that is introduced when you are going back and forth between running and walking or jumping jacks and squat thrusts, or whatever combination you choose. You are also constantly pushing and challenging yourself throughout the workout so that you make it through the various intervals. Before you know it, you are done. Upon finishing, you feel a strong sense of pride because you have just completed the kind of workout that some hardcore athletes perform. Your body will love you for this.

Whether you want to lose weight, maintain your existing weight, or improve your cardiovascular fitness, high intensity interval training will definitely get you closer to your goals. The benefits of HIIT are many and have long term desirable effects. Be sure to consult a physician before beginning any exercise program.

You can view more examples of HIIT sessions here.

About the Author:

Additional diet and exercise articles by Karen Whittaker can be found on the FatBlastZone website.

Article Source: ArticlesBase.comThe Many Benefits of HIIT (High Intensity Interval Training)

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