ON THE ROAD WORKOUT

IN RESPONSE TO NUMEROUS (2) REQUESTS FOR A WORKOUT THAT CAN BE DONE WHEN YOU HAVE ABANDONED ME OR I HAVE ABANDONED YOU - HERE IS A TOTAL BODY ROUTINE THAT CAN BE DONE WITH A MINIMUM OF EQUIPMENT (INFLATABALL, BENCH, DUMB BELLS, BROOM STICK)

ALL EXERCISES ARE TO BE PERFORMED FOR 3 SETS AND BETWEEN 12 TO 20 REPETITIONS. USE ONLY ENOUGH REST
BETWEEN SETS TO RECOVER

ABDOMINALS
CRUNCHES - COMPOUND OR STANDARD

LOWER BACK
HIP LIFTS - USE AN INFLATABALL IF AVAILABLE

LEGS
BROOM SQUATS - REMEMBER FORM
REVERSE LUNGES
STEP UPS - ONLY IF STABLE BENCH IS AVAILABLE
WALL SQUATS WITH INFLATABALL - REMEMBER PROPER LEG POSITION
ROLLUPS WITH INFLATABALL

CHEST
PUSHUPS
ON FLOOR OR ON COFFEE TABLE OR DESK - DEPENDING ON ABILITY

BACK
SINGLE DUMBELL ROW
DUMBELL PULLOVER - IF STABLE BENCH IS AVAILABLE

SHOULDERS
ARNOLD PRESS
CLOCKS
HIGH PULLS - W DUMBELLS

CALVES (EXCEPT FOR LYNN)
SINGLE OR DOUBLE CALVE RAISES ON STAIRS

ARMS
TRICEPS - JET PLANES ( SOFT KNEES - BENT OVER - ELBOWS ELEVATED - NO MOMENTUM)

BICEPS - TWISTING CURLS (STATIONARY ELBOWS)


REMEMBER THE BASICS - REPS, RANGE, RESISTANCE,RATE AND REST

QUESTIONS - CALL ME

TRY THIS TRAINING SITE

This fitness info site was recommended to me at the fitness seminar I attended @ U of A this weekend. Hope you find it helpful. I am in my last week of training for the Halfmax Triathlon in Boulder City, NV. The race is on Saturday, October 18th, starting at 7am. I should do ok, barring some unforeseen glitch. Thanks to all of you - my friends and clients - you have kept me motivated through the past year - sometimes through difficult times for all of us. I really think of us as a team. I enjoy the unselfish support you give each other. You all are valuable to me in so many ways. I will be thinking about how hard everyone works when the inevitable rough stretches occur during this race - thank you again - walt

http://www.fitnessonline.com/

i'm back

sorry for the absence - lazy and not much to say - im currently training for the halfmax triathlon in boulder city nv - oct 18, 2008 - preparation is going well

5 r's - reps, range, resistance, rate, rest

remember - the actual training session is a planned application of stress to the skeletal muscles - without proper nutrition and rest, progress will greatly reduced - if not completely absent.

when weight training, you should remember the primary goal is to work the intended muscle through its full range of motion, utilizing a weight that allows good form, but provides the necessary resistance to elicit a training effect - for example: a set of arnold presses for 10 reps x 30 lbs will have equal benefit to a set of 12 reps x 25 lbs as long as you follow the "5 r's" and experience a perceived exertion level of "8" out of "10". HOWEVER; horsing up a sloppy set with 35 lbs will not be as productive and could be injurious. WE ARE NOT MOVING FURNITURE - we are devloping strong useful muscles and in turn - improved physiques.

see you soon - walt

asian orange shrimp and rice

here's a new quick recipe

ingrediant list
soy sauce
sesamee or peanut oil
1 lb raw cleaned tail-off shrimp
1 6 oz can mandarin oranged
2 bags white boil in bag rice or 2 cups uncooked jasmine rice

1 - prepare 2 uncooked cups of white rice(preferably jasmine) - set aside
2 - in a wok or deep frying pan - heat 3tbsp peanut oil or sesamee oil, 3tbsp soy sauce and the liquid from a 6 oz can of mandarin oranges
3 - when sauce comes to a simmer add in 1 lb of defrosted cleaned and tail-off shrimp
4 - when shrimp are about half done add in drained mandarin oranges and cook until shrimp are fully cooked
5 - add rice and mix over low heat
6 - done

GOOD ARTICLE ON TRAINING

This is a great article on training - specifically the importance of high intensity verses just slogging along for long periods of time (race horse or plough horse?). It really is worth a careful read.


http://www.nytimes.com/2008/01/31/health/nutrition/31BEST.html?ref=health

MY DIET PLAN

HERE'S THE BASIC PLAN I USE WHEN IM PREPARING FOR A TRIATHLON - MY GOAL IS TO LOSE BODYFAT WHILE MAINTAINING AS MUCH STRENGTH AS POSSIBLE(I.E. KEEP THE MUSCLE)

BREAKFAST
1 - CHOICE OF CHEERIOS, SPECIAL K, OATMEAL OR ANY OTHER UNSWEETENED WHOLE GRAIN CEREAL
2 - 12 TO 16 OUNCES OF SKIM MILK
3 - BLUEBERRIES, RASPBERRIES,SLICED BANANA
4 - COFFEE OR TEA IF DESIRED

NOTICE THAT I DID NOT SPECIFY AMOUNTS - JUST KEEP IT REASONABLE - BUT EAT ENOUGH TO SATISFY YOUR APPETITE


MID MORNING
1 - PROTEIN BAR OR 12 OZ SKIM MILK WITH SCOOP OF WHEY PROTEIN


LUNCH
1 - TURKEY AND WHOLE GRAIN BREAD SANDWICH W/TOMATO, LETTUCE, MUSTARD - YOU CAN SUBSTITUTE A CHICKEN BREAST SANDWICH FROM A FAST FOOD STORE - JUST DELETE THE SAUCES
2 - DIET SODA, WATER OR COFFEE
3 - APPLE OR PEAR

MID AFTERNOON
1 - LOW OR NONFAT YOGURT

DINNER
1 - BROILED FISH, TURKEY, LEAN BEEF, CHICKEN
2 - STEAMED GREEN VEGETABLE
3- BAKED OR MIKED YAM, POTATO, SQUASH OR PASTA(MIX WITH STEAMED VEGS. AND A LITTLE OLIVE OIL

THIS IS JUST A BASIC PLAN - REFER TO PRIOR OR FUTURE RECIPES FOR A LITTLE VARIETY FOR THE DINNERS

DRINK WATER THROUGHOUT DAY BUT DON'T GET WACKY ABOUT IT -AN INEXPENSIVE MULTI VITAMIN CAN'T HURT - NO NEED TO GET ANY EXOTIC FORMULAS IF YOU FOLLOW A GOD DIET