Equipment needed: pull up bar

8 slow pull up negatives- start with chin over bar and lower yourself as slowly as possible

20 lunges

20 fire hydrants each leg

20 sit ups

4 rounds

Equipment needed: Jump rope

TABATA 20 seconds of work, 10 seconds of rest

alternate working sets between jumping rope (any style) and plank toe touches

video

Perform 16 rounds (8 min total time, 8 rounds of each movement)

Protein.

We can’t seem to escape it. Marketing and food companies have latched onto it like El Dorado. They tout their goods with the promise of lean bodies, reduced hunger, and athletic prowess. But you’re smart. You know that the goal of marketing is to sell you something. You know protein is important, but how much so? How much do we need? What are good sources?

I’ll tell you what I believe to be true.

  1. Protein is the building block of muscle and other bodily tissues such as skin and organs. Our bodies are constantly rebuilding new cells, and they need protein to do so. Our bodies are thrifty when they need to be and will sacrifice muscle cells to build more important cells, or to use as fuel if nothing else is readily available (such as blood sugar). We need to eat enough protein to fuel growth and rebuild without sacrificing hard earned muscle tissue.
  2. Exercise causes micro tears in the muscles that require mending. This is how we get stronger and bigger muscles, and also why we feel sore after strenuous or new exercise. Muscles must be challenged enough to tear and rebuild. If we perform the same exercises all the time, the rebuild cycle does not take place and we stagnate. Having enough readily available protein in the body keeps the cycle running efficiently. The more exercise you do, the more protein you need.
  3. Protein rich food takes more time and energy to digest which aids in satiety and resting metabolic rate. Be fuller, burn more calories at rest.

Those are the three main reasons to make sure you’re consuming enough protein. How much is enough?

I use this super general rule with my clients: Eat 1 gram of protein per pound of bodyweight you WANT to weigh. For example, if Mary weighs 160 pounds, but would like to weigh 140 pounds, she should eat 14o grams of protein per day. This is assuming she is exercising a few times a week. If she was trying to gain some weight, she would eat more.

If someone is very inactive, I would recommend less, and if someone is very active, I would recommend more. This method is a very easy starting point. For those who are very, very overweight, this method is a bit different and those individuals should speak with a nutritionist.

So, you’ve found your number. Now what is good protein? The best protein is that which comes from healthy, lean animals. Lean beef, fish, chicken, turkey, eggs, etc are all great choices. Processed sausage is not a good choice. Most deli meat is not a good choice. Try to know where the meat you eat is coming from. The meat industry is dark and full of terrors, but the small farmer is making a come back! Do some research, it’s good for the animals, you, and the environment. At the bare minimum, look for pastured meats. Yes, it’s more expensive, but you’re worth it.

Other good sources include high quality dairy like cottage cheese, yogurt, and whey and casein protein powders. Read the labels and look things up. Make an effort to know what you’re feeding yourself.

Plant sources can do the job, but your diligence must increase. Try to avoid estrogen mimicking soy. It’s fine once in a while, but it can have an effect on your hormonal balance. Pea protein, glutenous protein, and other grain and vegetable proteins are fine if you feel fine after eating them. Make sure you’re getting a wide spectrum of all foods in your weekly diet to avoid nutritional deficiencies. Again, do your research.

These are the things that I believe to be true. I use these beliefs to guide me in training my clients, and in my personal lifestyle.

Support your body, and it will support you.

 

Equipment needed: Sturdy chair

3 Rounds:

1 min step ups on chair alternating legs

*Pro-Tip- try not to use the foot on the floor to help you get up on the chair. Think about pulling the     heel that’s on the chair toward you and into the floor to activate your glutes and hamstrings on that leg.

15 chair dips (bent legs is easier, straight legs is harder)

1 min toe taps to the chair (Kind of like running in place with high knees. Put the chair in front of you and tap the chair with your toes)

15 chair push ups

You’re going to need a broom for this one.

5 rounds for time:

20 broomstick thrusters

40 side jumps over the broomstick

Rest day

Get outside!

60 min fast walking or hiking

Equipment needed: dumbbell 10-20#

10-9-8-7-6-5-4-3-2-1

Dumbbell snatch Video

Wall jumps Video

(Do ten of each movement, 9 of each, 8 of each, etc…)

10 min

At the start of each minute perform

6 burpees

10 jump squats

Rest the remainder of the minute

Then:

Max plank hold

Equipment needed: pull up bar

Put a chair under the pull up bar for your feet. Use your arms as much as possible, and let your legs make up the difference.

5 pull-ups with slow descents

5 push-ups- also slow- elbows in close to the body

Repeat this until you cannot perform 5 reps with good form.