Which Body Is Best For Health AND Performance?

"The ideal cardio program would be just long enough to 'spark' your metabolism for that important post-exercise fat "burn" but not so long that it begins to eat away at your hard earned muscle!"

-David Kennedy

Would you rather look AND function like a sprinter or marathon runner? I believe in the above picture it answers that question for most.

Interval training is great and requires a lot less time than typical conventional cardio which is very inefficient to blast fat as well as time wasting. The goal for interval training is quite simple and that is the same as those folks who practice conventional cardio: Blast Fat and Increase Cardio Conditioning.

The protocols are quite simple so I won't spend too much fluff time telling you about it. Choose your exercise whether it be the elliptical cross-trainer, treadmill, stairmaster, street running, etc.

You do NOT exceed 20 minutes-which is considered a perfect amount of time for intervals because the intensity will be very high. 3-5 times a week max! If you enjoy just going out and running by all means continue to do that, but in order to efficiently and consistently fat blast and increase your cardio conditioning you must, must, must perform high intensity type cardio.

Your goal is NOT to burn a specific amount of calories because more than double what the machine's read-out will say would have been used.

Your goal IS to keep your intensity as high as possible. This will bring your cardiovascular conditioning to levels you never thought possible as well as peak your metabolic rate- essentially expending a greater number of calories while at rest (which is what you do most of the time). Short blasts of high intensity cardio snaps the trainee out of the adaptive "steady state" the body wisely seeks to conserve energy (calories) when practicing the same pace, low intensity, long duration protocol of ordinary aerobics. Cardiovascular conditioning is achieved much sooner according to studying physicians.

When it comes to the heart rate question— whether to stay lower or higher — this is your answer. At a lower % of max heart rate (65%), a larger percentage of calories burned come from fat than at a higher heart rate (75-85%). HOWEVER, despite the percentages, you will burn more total calories and therefore more total fat calories at a higher heart rate.

The key to developing the cardiovascular system without an unacceptable loss of strength, speed, and power is interval training. Interval training mixes bouts of work and rest in timed intervals.

Train as mentioned in the below routines and achieve a great, great feeling and looking body. Pick any of the 3 below each time you train and you can do the same one more than once per week if you would like.

Additionally to this you will need to perform regular strength training exercise or you will not build muscle. If you weight train you will increase your metabolism for up to 38 hours post training which continually burns calories all day long- not just while you're exercising. That's great news isnt it!!!

Examples of Typical Interval Workouts:

-The following options are merely that- options as you can perform many others. Please perform all exercise with caution and with the understanding that you do so at your own risk.

By the way if you get finished with these and still think you should do some conventional cardio afterward, you did NOT go hard enough during your intervals.

Level 1:

Time Involved: 20 minute intervals(1 minute slow and 1 minute fast for a total of 20 min.)

Machine: Treadmill(preferred), stair stepper, elliptical

Setup: Incline can be used as much as a resistance as increasing the speed can.

Process: You want to get your heart rate up as high as it takes so that you cannot speak without difficulty. Use the "No Talk Rule". If you can't talk you're doing it right. IF you can go faster. Now during your slow minute you bring your heart rate back down to a manageable pace so that you can recovery in order to complete your next fast minute.

-Remember this is for 1 minute slow and 1 minute fast for a total of 20 min.

Level 2:

Time Involved: 10 min.

Machine: StepMill (escalator like) or any StairMaster

Setup: This is primarily for the Stepmill. Slow min. at 6/ Fast min. at 12 -OR- Slow at 8 & Fast at 16.

Level 3:

My favorite(I do this a couple times a week and that's all the cardio I do).

Guerrilla or Tabata Sprints

Time Involved: 12 minutes total effort (20 seconds working/ 10 seconds resting)

Machine or Method: On treadmill, stairs or outdoor streets

The working period is a all-out/non-stop sprint followed by the rest period which is a non-working rest. The rest is you actually standing in place, not moving and catching your breath for the quick 10 seconds.

Process:
Minutes 1-4:
Warm-up @ 50% of perceived maximum sprint effort followed by:

Minute 5:
Sprinting for 20 seconds
Rest for 10 seconds
Sprinting for 20 seconds
Rest for 10 seconds

Minute 6:
Sprinting for 20 seconds
Rest for 10 seconds
Sprinting for 20 seconds
Rest for 10 seconds

Minute 7:
Sprinting for 20 seconds
Rest for 10 seconds
Sprinting for 20 seconds
Rest for 10 seconds

Minute 8:
Sprinting for 20 seconds
Rest for 10 seconds
Sprinting for 20 seconds
Rest for 10 seconds

Minutes 9-12:
Cool-down @ 50% of perceived maximum sprint effort (same as warm-up)

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Incline Intervals

Frequency: 3-5x per week

Length of training session: 20-30 min.

Style of training: Intervals

Protocol: Consistent speed and changing incline.

Every 3 min. raise incline to 10-15%.

For example: The first 2 min. will be at a 0% incline and speed of at least 3.0- 10mph.

The 3rd minute will have the incline raised to 10-15% for the entire minute. The 4th and 5^th minute will have the incline at 0% and speed stays consistent. Continue this protocol for the remainder of the 20-30 minutes training session.

Should you have any questions or need a demonstration for these exercises please consult a fitness professional such as myself. This cardio program is part of an overall conditioning program.

Remember that: This is an intense workout, but it takes hard work in order to achieve the best results.

Have Fun and Be Creative!

Caffeine and You

I understand I am a bit "extreme" because I choose not to eat or add anything to my diet that isn't naturally occurring. I'm only extreme to those who live and eat according to what information they previously have been educated or simply grew up knowing. But is that actually right? Is it what is best?

I, with all intentions, do everything I can to get my energy from proper sleep and proper eating habits.  I, by choice, do not ever take any chemical of any kind such as caffeine to increase energy levels. 
Folks have been losing fat and living energized without it for years and years as well as will continue to do so for more to come.  Of course caffeine naturally occurs, but moreover do we actually NEED it?  Nope!

Let's look at both sides of the caffeine story because that's only fair.

How Caffeine Works 
Source: http://www.medicinenet.com/script/main/art.asp?articlekey=77214

"Caffeine exaggerates the stress response," says James D. Lane, PhD, professor of medical psychology at Duke University Medical Center in Durham, N.C., and a long-time caffeine researcher. "At the cellular level, caffeine locks the receptor normally used by adenosine, a brain modulator that provides feedback to avoid overstimulation of nerve cells. If adenosine is locked up, nothing keeps the nervous system from getting too excited at a cellular level."

People joke about being hooked on caffeine, but is it truly addictive? Researchers have debated that question for years.

"There's no question," says Roland R. Griffiths, PhD, professor in the departments of psychiatry and neuroscience at Johns Hopkins University School of Medicine in Baltimore and a veteran researcher in the area. Caffeine is addictive for some people, he says. "Caffeine does produce dependence, and caffeine withdrawal is a real syndrome." 

The Pros 
Source: http://www.coffee-makers-n-espresso-machines.com/213-the-pros-and-cons-of-caffeine.html

First in the pros column you have the benefits that caffeine has on our central nervous system.  It is a stimulant here, helping all of us to wake up and get ready for the day.  It will restore your alertness and will help you to stay awake too.  Did you know that caffeine is also used with medications? It can help to make some medications more effective.  For example, ergotamine is a medication that is used to treat migraines.  Those that experience drowsiness with their antihistamines will be able to overcome it with the addition of caffeine.  It can also be used (by prescription only) for babies that have breathing problems.

The Cons
Caffeine does have its bad points, though.  First of all, it can not be used instead of sleep.  Those that find themselves struggling with staying awake should not use caffeine as a way to avoid sleep as this can cause the body to become weakened and eventually you will fall asleep, hopefully not at the wrong time.  Also, there can be complications when too much caffeine is taken.  In the worst case scenario, when too much is consumed over a long period of time, mental and physical impairments can become permanent.  This includes conditions known as caffeine induced anxiety disorder, sleep disorders, caffeine intoxication, and others.  Symptoms of caffeine intoxication include insomnia, rambling, cardiac arrhythmia, increased blood pressure, rapid pulse, diuresis, muscle twitching and delusions.
 This is due in part to the fact that caffeine can become addictive.  Probably the worse condition of all is withdrawal from caffeine.

When considering the pros and the cons of caffeine, consider restrictions instead of denial.  Like anything else, moderation is the ticket to enjoying your coffee and caffeine without worry about the problematic side effects of it.

Whatever you do, do so with the best intentions and decisions for you, your body, and your family. -Bob

Everyone CAN Do Pullups- Here's How

Pullups are the squats of the upper body and not much else can match making you stronger in that body region. Pullups are said to be one of the absolute best exercises you can do- if you can do them.

You cannot substitute other exercises for pullups such as rows and lat pulldowns because they just won't do the job; however there are some progressions you can work on until you can perform a few more than 1 or 2 true pullups. Even if you cannot budge yourself from the grips of gravity don't fret. These progressions are made for everyone to perform.



1. The first progression and one of my personal favs is the Jumping Pullups.
Jumping Pullups imitate the actual form of a true pullup as long as you use your arms as much as you can rather than rely on the leg momentum. This is also a good heart rate increaser as well because you are using full body movements.

Setup and Technique: Stand in front of the pullup bar. If you can touch the bar and are able to bend your legs into a quarter squat then you are good to go. If not then you may need to get a short step, chair, bench, phone book, or Madona's stilletos to get you to the correct height position. You want to get yourself so that you are at the beginning pullup position which is your arms at full hang. (Every rep needs to have your arms return to the full hang or it is not a properly completed rep.)
Then use your legs to aid in your ascent. Jump only enough to aid your upper body in pulling you up so that your chin gets above the bar. It's ideal to get the collar bone to the bar if you can. Perform 10-20 or even more reps depending on your training program. Use your upper body as much as you can so that it continues to get stronger and pretty soon you can remove the jump element out of the equation.

2. Another progression is using a Smith Machine, Squat Rack, or even a Universal Pullup Station machine.

Setup and Technique: Position the bar so that it's at chest or ribcage level. Then lean back and perform what's called "Supine(or laying face up) Rows". It will look like you are doing a reverse pushup with your body facing upward toward the ceiling. Your legs will be together and you will be on your heels with the soles of your feet off the floor completely. Your legs will be extended and your arms will begin perfectly straight. Then simply pull your body up to the bar so that your chest touches it. The more horizontal you are the more difficult it will be. The more vertical you are the more easier it is. So that being said if you can only do 10 in a certain position don't stop there, but simply get more vertical and keep going and going until you've reached your desired rep.

3. A third progression is using a stretch band.
Jump Stretch makes a great "Assisted Pullup Package" which consists of 3 bands (1 Strong, 1 Average, and 1 Light) that are perfect for all pullup fitness levels especially if you are just starting out.

Setup and Technique: The setup is very quick and simple. All you do is attach the band to the chin-up bar by slip-knotting it around and then insert one of your feet through the loop in the band. The band will assist you as you pull yourself up by taking some of your weight off your arms and placing it on the bar. I really like this method and it really works well even with kipping*.

*Kipping is a progression beyond these which involves a slight hip swing. Kipping is very useful for high rep pullups after your body has been fatigued with strict pullups.


My recommendation is to first start with the Jumping Pullups and just know this is a systematic progression protocol to building overall great physical strength. Regular practice of these progressions will soon have you performing full, unaided pullups, but the key is practice. No matter if you can do zero right now just using these progressions alongside a smart and stable strength or fitness protocol you will succeed at achieving the body you desire.

We Wuv Watermelon!

Watermelon Agua Fresca
8 cups cubed seeded watermelon (about 6 pounds with the rind), divided
1 cup water, divided
1/4 cup fresh lime juice
1 liter (4 cups) club soda or seltzer water, well chilled
Lime slices for garnish

1. Combine half the watermelon and half the water in a blender; puree. Pour through a coarse strainer into a large container. Repeat with the remaining watermelon and water. Stir in lime juice. Refrigerate until well chilled, about 4 hours.
2. To serve, stir in club soda (or seltzer) and garnish with lime.

NUTRITION INFO: 10 cups. Per cup: 20 calories; 0 g fat; 3 g carbohydrate; 1 g protein; 1 g fiber

Watermelon Salsa
3 cups finely diced seedless watermelon (about 2 1/4 pounds with the rind)
2 jalapeno peppers, seeded and minced
1/3 cup chopped cilantro (about 1/2 bunch)
1/4 cup lime juice
1/4 cup minced red onion (about 1/2 small)


Place watermelon, jalapenos, cilantro, lime juice and onion in a medium bowl; stir well to combine. Serve at room temperature or chilled.

NUTRITION INFO: 8 servings, ½ cup each. Per serving: 26 calories; 0 g fat; 7 g carbohydrate; 1 g protein; 1 g fiber

Watermelon Slush

3/4 cup cold water
6 cups watermelon chunks (4-pound watermelon), seeded
2 tablespoons lime juice

1. Place watermelon and lime juice in a food processor; process until smooth. Set a sieve over a large bowl and press the puree through to remove tiny seeds.
2. Pour the watermelon mixture into a shallow metal pan and freeze until ice crystals form around the edges, about 30 minutes. Stir the ice crystals into the center of the pan and return to the freezer; repeat every 20 minutes until all the liquid is frozen.
3. Serve immediately or transfer to a storage container and let harden in the freezer for 1 to 1 1/2 hours. Serve in chilled dishes.

NUTRITION INFO: 12 servings, ½ cup each. Per serving: 27 calories; 0 g fat; 8 g carbohydrate; 0 g protein; 0 g fiber

Source

Fighting Childhood Obesity Starts With All Parents

While the adults have fun at Kettlebell Kamp Brayden sits or plays by the wayside peering in on the wonderful things we do to be active. Of course we couldn't just leave him without having some of the fun too.

Here is a collection of Brayden Garon highlights.

To go along with Brayden's cool demos here's a good one that I did recently and recommend you giving it a shot as well.
____________________________________
Warmup:
3 Min. Double 3lb. Sledgehammer Combos

Workout: 5-10 Rounds of the following:
5 Kettlebell Clean & Presses/Jerks with a heavy bell
30 Heavy Swings barely making 30.

Try to get this workout done inside of 20 minutes.
_____________________________________

I always like to finish my workout with either a quick set of 4-5 short sprints and/or 20-30 min. of Synergy Flow which is my own specially designed yoga sequence that we do at Kettlebell Kamp. My personal version is a bit more ellaborate than our Kamp cooldown.

No matter what you do be sure to do something active every day. Bring your kids with you. Don't bother tossin them in the daycare. Workout with them. Teach them how to be active and how to have fun at the same time. Have a set time, at least 15-30 minutes every single day for this fun family exercising activity time. If you need tips and advice I would be honored to assist.

Remember the obesity stops with us. We control our children's future. We are their leaders. Lead them by leading yourself!

Paprika Shrimp and Green Bean Saute

This comes to under $2 per serving!!! :)


Here is the yummy recipe:

4 cups raw green beans (about 12 ounces)
3 tablespoons extra-virgin olive oil
1/4 cup fresh minced garlic
2 teaspoons paprika
1 pound peeled, raw wild caught shrimp (21-25 per pound)
2 16-ounce cans large butter beans or cannellini beans, rinsed
1/2 cup chopped fresh parsley, divided
Freshly ground pepper to taste
Optional: 1/4 cup red-wine vinegar



1. Bring 1 inch of water to a boil in a large saucepan. Put green beans in a steamer basket, place in the pan, cover and steam until tender-crisp, 4 to 6 minutes.
2. Meanwhile, heat oil in a large skillet over medium-high heat. Add garlic and paprika and cook, stirring constantly, until just fragrant but not browned, about 20 seconds. Add shrimp and cook until pink and opaque, about 2 minutes per side. Stir in beans, optional vinegar; cook, stirring occasionally, until heated through, about 2 minutes. Stir in 1/4 cup parsley.
3. Divide the green beans among 6 plates. Top with the shrimp mixture. Sprinkle with pepper and the remaining 1/4 cup parsley.

NUTRITION INFO:
6 servings. Per serving: 245 calories; 8 g fat; 26 g carbohydrate; 23 g protein; 8 g fiber

Saltiest Foods To Dine Out On

Here are some of them and I will be adding more as I come across them. Feel free to add to my list, by commenting below, so that others may benefit from our collaborated knowledge.

4. The saltiest side-dish: Denny's smoked ham. One slice packs 1,700 mg of salt. At 85 calories per slice, that's a lot of sodium per calorie.
3. The saltiest "healthy" food: Chili's Guiltless Grilled Chicken Platter, with 2,780 mg of salt. Don't be fooled by terms like "guiltless." The calories and fat may be lower, but salt and sugar may be added to jack up the flavor.
2. The saltiest bread: Dunkin' Donuts Salt Bagel, with 4,520 mg. This should be a heads-up for those that have never thought about salt in bread products.
1. The saltiest dish in America: Macaroni Grill Chicken Portobello, with a whopping 7,300 mg. That's three times the recommended amount for a day!