I Need Your Opinion

opinion

I was a little disheartened by an email I got from an ‘ex’.

I say ‘ex’ because she’s now an ‘ex-reader’.  She probably has some of her own issues unrelated to me, but it still tends to hurt my feelings when I get this sort of thing.

hate mail

*Read from the bottom up on the string of emails

 

I think it’s a little cowardly to sit behind a keyboard and spew this sort of venom, but that’s just me. I’d appreciate any thoughts you have on the subject. My purpose is to provide helpful tips and advice. My assumption is that’s why you’re here. Any advice you can offer me to support YOU further is much appreciated.

I’ll go ahead and post the tips that I sent in that email despite the fact that I offended that person. In fact, I was flattered that a different reader asked me to post these tips on my Facebook page and on my blog too.  Sometimes I wonder if the info I share is a little TMI, but if anyone can benefit from even one tip, then I’m happy.

Here was the email that I sent out:

I returned from a week in NYC with my almost 20-year-old daughter Hannah. This was a trip that mother’s dream of having with their girl. Further to this, I was happy that Hannah asked me how I manage to stay lean and fit while traveling. I do a lot of it and she realized while traveling with me that it’s not always easy.

Here are a few things off the top of my head that we discussed:
A workout – A short 20 min bodyweight hotel workout is fine in a pinch. Getting a workout done in the NYC Lion Kingmorning is best so that the day doesn’t get away and excuses don’t pop up. It takes NO time at all and keeps the metabolism revved up.

Drink up – Water that is. For me it’s the cure for headaches and dehydration. Although difficult at times I have no liquid calories pretty much EVER (except the odd glass of Malbec).

No bread - This isn’t due to gluten intolerance, it’s just an intolerance to a ‘muffin top’ ;) This really works as hard as it is to do at some places especially, but passing on bread saves massive amounts of calories.

Cut out evening starchy carbs – Keep it to protein and veggies at dinner 99% of the time. Of course being in NYC, my ONE time break in this rule was a treat of cheesecake after the Lion King performance on Thursday. This leads to the next big idea…

Plan a cheat meal – It’s easy to pass on tempting foods when I know I can have them (eventually), Nothing is on the never never list. Here’s how I planned my NYC cheat: we didn’t have dessert all week, we had sushi with no rice and sashimi for dinner (low carb) and I did a metabolic workout with Kate Vidulich mid afternoon (filming for videos). Simple things to set up the perfect storm for a big treat. Oh, and I fasted until after my workout the next morning.
Regular sleep – Going to bed and waking at a similar time daily is key for me. We pretty much stayed on schedule with our own time zone (not always possible I know).

Step out of the comfort zone – Every day was an adventure. Did we know where we were going and what to expect? Not always. We didn’t risk life and limb, but we were definitely out of our element in the big city. Doing something scary makes you feel alive.

NYC times sq H and me

Do a good deed – I found a wallet and could only imagine the panic I’d feel had it been me that lost mine. I turned it into the doorman and was thrilled that I made some strangers day who came back for it 5 minutes later. I never found out who it was but, man, it felt good to know some one had a good day because of that small gesture.

These are only a few things off the top of my head: small things that over time add up to better health.

*****************************************************************

Make sure to let me know how you feel about the comments from ‘Barb’. And like my Facebook page here too.

Never Sit Down Never Grow Old

No one really plans on getting old.

Of course we all know it’s a reality, but it’s something that happens to others and it’s difficult to see in ourselves. Often it hits us in the face when we see a photograph or when we see someone that we haven’t seen in years. It’s either a pleasant surprise or a dose of a little too much reality (often served up with a dose of mortality on the side).

I just turned 51.

Fitness008This is a recent photo that I had taken and evidence that years of doing sweaty workouts are definitely time well spent. I’ve been a gym rat for over thirty years. I want to encourage all of you who hit the gym on a regular basis now to NEVER stop or sit down.

Life has a funny way of putting obstacles in the way of training. You might find that you’re super dedicated now, but then you may get a big job, you have a family, you go on holiday or may find any number of valid reasons to have an interruption in your training schedule and then it happens: you get out of your routine and your workouts are shelved. You may think it’s temporarily, but too often it’s longer than you plan.

I know you may say it ‘won’t happen to ME’, but seriously, I tend to be the exception and not the rule when it comes to the ‘super fit and over 50’ category. All my ‘gym buddies’ from past training days have long since found a comfortable chair while I have not. I don’t rely on stories of my ‘glory days’ as an athlete from the past; I continue to live the ‘glory days’ with personal challenges now.

Do you want to have visible abs when you’re 50? Do you want to be able to do pull ups, human flags, and have strength like you do now? I’m here to say it’s not only possible, it’s probable if you play your cards right. I’m as strong as I’ve EVER been and probably even leaner than I was in my 30’s. You can be too.

It’s the 10,000 hour rule: This is the idea that it takes approximately 10000 hours of deliberate practice to master something. The ‘something’ in this case, is your body. Sadly many people spend more time and money on their car than their body.

Here are ten tips to keep in mind so that years will be more of a friend than a foe:

- Consistent short workouts trump longer sporadic ones. Often times I get asked how long I spend training each day; more important is the consistent commitment of a short amount of training time over the long haul.

-Take notes. Training journals are helpful accountability tools. I can compare performance from 20 years ago. I know what my body is capable of and I can push my limits. I can log an ache or pain so I can track what caused it, what things to avoid, when to get treatment when needed and what treatments worked.challenge workout journals

-Small smart nutritional choices add up BIG TIME in the long run. You don’t have to be a total food freak, but making hard choices 80% of the time makes a huge difference in your physique over time.

-Beauty sleep is important. Having consistent sleep patterns help recovery and keep cortisol levels low. We know that a high cortisol level is associated with increased belly fat and adrenal fatigue.

-It may sound too motherly to say ‘moderation in all things’ however that’s what works when it comes to lifestyle.

-Training need not be ‘moderate’ though. In fact, ‘pedal to the metal’ is more like it. Train with passion, intensity and intelligence.

-Train heavy. Lift as much weight as you safely can to increase and maintain as much metabolically active muscle as possible. Muscle is the fountain of youth: it keeps your metabolism fired up and helps staying lean that much easier.

-Continue to setgoals goals and give yourself physical challenges.

-You may require more recovery between workouts. Listen to your body. Sometimes less is more, as long as less is part of a deliberate plan and doesn’t become ‘nothing’ when it comes to intense workouts.

-Pay attention, your body is an incredible machine, learn how it reacts to life: training, eating, stress, sleep, etc. The great thing about aging is it gives you more time in your own skin to really get to know yourself physically, mentally and emotionally.
I hope that you’re passionate about your physique right now. I hope that this is something that only grows in intensity. Your passion for training is hopefully as ingrained in your daily lifestyle as brushing your teeth. The challenge of maintaining a kick ass body as you age is really the epitome of all challenges where YOU become the ultimate winner with great health to live life to the fullest.

aging

I never use age as an excuse and neither should you. I can help you with your fitness through my blog and challenging workout plans. I know some of the workouts I post are a little too aggressive. Some of you may be very intimidated by the workouts I have on the here.

If this is you, I have good news.

I was lucky enough to be included in the videos for a program called Functional Fitness.

 

If you are:

  • new to fitness or at all intimidated by fitness
  • recovering from an injury
  • 50+ and need a ‘gentle’ approach
  • looking for ‘follow along’ videos
  • need ‘coaching’ along the way

This is an at home fitness solution for you.

Here I discuss the program with the creators, Dr. Cody Sipes and Dr. Dan Ritchie:

Here’s a sample workout:

Level 2 Workout #1

Equipment: Tubing anchored chest level, dumbbells

Time: 17 min

  • Split Squat–12 reps each leg
  • Sleeping Dog front and back–3 reps each leg
  • Two arm standing dumbbell lateral raises–12 reps

(repeat)

  • Standing alternating tubing rows–12 reps each arm
  • Sleeping Dog side to side–5 reps
  • Standing alternating chest press–12 reps each arm

(repeat)

  • Standing alternating lat pull down–12 reps each arm
  • Heel Toe Rocks–30 seconds
  • Side Step Ups–12 reps each leg

(repeat)

  • Bridge with arms together–3 reps (5 sec hold)
  • Bird Dog with limb movement to side–2 reps each limb

(repeat)

dan r functional fit 3 Never Too Old

This is a fantastic program to get you moving safely.  If you need a place to get started with your return to fitness, this is the one.

Check out Functional Fitness

dan r functional fit 4 Never Too Old

OR, if you’re ready for more of a challenge, you can check out my various workout programs:

Challenge Fat Loss

Challenge Jump Rope

Challenge Burpee

Challenge Complexes

Pull Up Challenge

Female Fat Loss Over 40

Do YOU have any ‘look and feel young’ strategies? I’d sure like to know. I can use any and all advice since I plan on living to be at least 150 years old ;)

(This is your cue to comment below!)

 

 

Easy Tuna Salad

This recipe takes protein filled tuna and adds fresh ingredients to turn it into a healthy tuna salad. Unlike many tuna salad recipes, this one doesn’t call for dressings or mayonnaise that add undesirable fats. Have this for lunch or dinner, and keep it lean by skipping the bread and eating it straight from a bowl.

Servings: 4


Here’s what you need:

  • 2 cans Albacore tuna, packed in water
  • 1/2 cup white bean hummus
  • 1 small apple, finely minced
  • 1 Tbl yellow onion, finely minced
  • 1 tsp dried dill weed
  • dash of Pepper
  • 1 TBL Dijon mustard
  1. Drain and flake the tuna in a medium sized bowl.
  2. Add the remaining ingredients and mix well.
  3. Serve in a bowl, on large lettuce leaves or in half of an avocado, garnish with dried dill weed.

Nutritional Analysis: One serving equals: 188 calories, 5g fat, 563mg sodium, 10g carbohydrate, 3g fiber, and 21g protein

There’s a Time for Jumping

Get a load of this: via sam 10

 

 

 

 

 

 

 

 

 

 

This is where I chose NOT to jump ;) I took Sam to the Via Ferrata on Mt. Norquay and he loved it.

 

via sam 14

 

 

 

 

 

 

 

 

 

 

We were right on top of the mountain here (jumping was not a good choice).

But in many other cases, you’ll find me jumping my heart out with my jump rope. (Keep reading to find out how you can save money while jumping rope too….)

Jumping rope is a 3x fat burning multiplier.

According to studies published in Residents Quarterly, just ten minutes of jumping rope is MORE effective then jogging for 30 minutes.


THREE TIMES more effective.


But even BETTER, using a jump rope has also been found to reduce tension and raise energy levels. Participants in experiments at Illinois University’s Physical Fitness Research Center were studied while skipping rope 5 days a week for a ten-week period.

The results? Greater leg and knee strength, better jumping ability, and faster running speed. The participants were also found to be more agile, more flexible, and their hearts were found to have become stronger.

However, here’s the BEST part…

Because of all the muscles involved in using a jump rope, you can burn a whopping 285 calories in only 15 minutes… all without unnecessary impact to your joints.

So that really has me jumping for joy.

=> Here are 41 innovative jump rope workouts

You’ll challenge yourself and get all of the health and fat-burning benefits from my Challenge Jump Rope workouts.

Here’s an example of one of the shorter workouts that burns 19 calories a minute.

It’s from my Jump Rope Finisher manual:

* Skipping: single leg skip 30 seconds
* One legged burpee 30 seconds
* Side plank recovery 30 seconds
* Skipping: other single leg skip 30 seconds
* Other leg one legged burpee 30 seconds
* Other side plank recovery 30 seconds

Get all of my 41 workouts at my biggest discount ever:

Burn 19 calories a minute with these 41 workouts

Jump_Rope_Bundle Now I’ve just added the Jumbo Jump Rope Guide with 63+ jump rope variation video demonstrations for you so you can learn all kinds of jump rope tricks. 

 

Combine that with my ALL NEW ‘Combat Jump Rope Bodyweight Workouts’ and you can train like a fighter even if you never plan to step in the ring. 

Use the simplest training tool ever to burn 19 calories a minute with 41 jump rope workouts you can do anywhere. 

Now here’s the best part:

Use the coupon code: JumpForJoy and save 33%

Look for this at the check out:

 coupon box

Oh and guess what?

If you ALREADY have the main Challenge Jump Rope program, use the coupon code JumpForMoreJoy to grab JUST the new goodies here.

Grab Combat Jump Rope and the Jumbo Jump Rope Guide with 63+ jump rope variation demo videos so YOU can continue to ‘jump for joy’ and get crazy fit.

And then consider doing crazy things like the via ferrata – but don’t get all crazy and jump from it ;)

via sam 13

Density!

Guest Post

By Derek Wahler

It’s the secret to getting amazing results in a short amount of time.

That’s what we all want, right?

In all my time training people online and in person, I’ve never heard someone say, “I actually don’t have a lot going on today….so can we add another half hour onto this workout?”

Now don’t get me wrong, I’d be flattered if someone demanded to spend some extra time with me :)

But I know it’s just not realistic.

With density workouts, you focus on doing as much work as you possibly can, in the specified time period.  For me, that’s 10 minutes.

Don’t worry about adding extra reps, sets and minutes to the end of your workout.

Instead, focus on getting MORE done in the same amount of time.

That’s what leads to breaking through your fat loss plateaus, building up that lean muscle, and most important of all, it helps you stick to a workout routine.

Here’s a strategy I see a lot of people doing – in order to get advanced results.

They simply add an extra minute onto each workout. cardio hate 3

If you’re using the treadmill, that means running for an extra minute each time.

If you’re doing a bodyweight circuit, that means adding an extra minute to the circuit in each session.

You get the idea, right?  Small little increases in exercise during each workout leads to BIG results over time.

It sounds like a good idea, but here’s how I look at it.

If you keep adding an extra minute to your workout every day, in two weeks your 10 minute workout turns into a 24 minute workout.

In another two weeks, it’s up to 38 minutes!

No thanks.

I know you don’t have time for that.

Instead, here’s a 10-minute total body workout you can do at home TODAY to get started on the journey to your best body ever!

10-Minute Total Body Workout

We’re doing this one Ladder Up style!  You’ll see the three exercises listed below.  Set your timer for 10 minutes and start by doing one repetition of each exercise, one right after the other.

The next round, you’ll take a step up the ladder and do two repetitions of each exercise.  Then 3 reps, 4, 5 and so on.  Add one rep each round and go as high up the ladder as you can in 10 minutes.

There is no scheduled rest, try and push through for the entire 10 minutes.  Once your form starts to dip, or you’re having trouble catching your breath, take a short break and jump back in when you’re ready.

On to the exercises!

  1. Burpee with a Close Grip Pushup
  2. Total Body Extension
  3. Prisoner Forward Lunge (each leg)

 

The only rule is you have to make every second count!

Here’s another special workout I created exclusively for all of you readers at Challenge Workouts. It isn’t included anywhere else, it’s strictly for you.

The 10-Minute Total Body BombShell Workout

We’re doing this one pyramid style! You’ll do 5 reps of each exercise, one right after the other. Once you complete the first round, you’ll then do 10 reps of each exercise, followed by 15 reps, then back down to 10 and finally back down to 5 (5, 10, 15, 10, 5).

You’ll go up and down the pyramid as many times as possible in 10 minutes. There is no scheduled rest, simply rest whenever you need to, especially when your form starts to dip.

  1. Prisoner Squat Jump
  2. Reverse Lunge w/ Knee Up
  3. Double Pushup Burpees
  4. Total Body Extensions

The key to the 10-minute workout is to make every second count. We’re not adding in extra sets or reps in at the end. Once the 10 minutes are up, you’re done.

Push yourself and write down how far up the ladder you get in 10 minutes.  Next time you do this workout, shoot for getting one more repetition than you did the previous time.

Who knows, you might even shatter what you previously did, since you have a goal in mind that you’re actively pushing toward.

That’s the power of Density, getting more done in the same amount of time, which leads to awesome results!

 

derek w 10 min product grpNext=> I Have 120 Additional 10-Minute Bodyweight Workouts for You to Check Out Here

derek wahlerDerek Wahler is a Certified Turbulence Trainer, as well as a Certified Personal Trainer through the National Academy of Sports Medicine.  As a recently married man, with his first child due in a few months, he knows how quickly fitness and nutrition can be pushed to the side.

With his constant determination to make workouts shorter AND more effective, he focuses on getting advanced results in a minimal amount of time.  Derek currently lives in Madison, WI, where he runs his own fitness boot camp.  He also trains clients across the country online with his easy to follow home workout programs.  He’s also been known to spoil his yellow lab Turk (yes, he’s named after the Scrubs character!)

Mediterranean Turkey Kebabs

Here’s a great recipe for a busy weekday dinner. Ground turkey breast is mixed Mediterranean spices to create flavorful, protein-packed kebabs. Serve with salad and vegetables and a side of plain Greek yogurt.

Servings: 4

Here’s what you need…

  • 1 1/2 pounds turkey breast, de-boned, trimmed of skin and cut into thin strips
  • 2 garlic cloves, minced
  • 1 teaspoon olive oil
  • 2 eggs
  • 1/4 cup almond meal (more if needed)
  • 1 teaspoon cumin
  • 1 teaspoon sweet paprika
  • 1/2 teaspoon cinnamon
  • dash of salt (optional)
  • 2 Tablespoons fresh parsley, finely chopped
  • 1 Tablespoon fresh mint, finely chopped
  1. In a food processor, blend the turkey strips until ground. Add the remaining ingredients and pulse until well blended.
  2. Pre-heat your grill or grill pan.
  3. Lightly grease your hands, then press the meat into the wooden skewers until it covers about 3-4 inches in an elongated meatball shape. If the meat is not sticking then add some more almond meal.
  4. Grill for about 8 minutes per side.

Nutritional Analysis: One serving equals: 254 calories, 8g fat, 156mg sodium, 2g carbohydrate, 1g fiber, and 47g protein

Get Uncomfortable…

It’s been a busy summer of adventure. What have you been up to?

white water  I took my son, Sam whitewater rafting (that’s us at the front of the raft).

 

We also did the Via Ferrata at Mount Norquay in Banff, AB.

1899742_10152482431685682_8159471120878386238_o

 

 

 

Being able to do things like this is one of the REAL reasons I’m a little bit of a training fanatic.

I mean what’s the point of all the sweat if I don’t get to use all the hard work to enjoy life? As crazy as it sounds, I DO enjoy burpees and squats, jump rope and complexes, etc, all the things I tell you about, but I REALLY enjoy the fact that I can still do cool things with my kids.

white water startWhen we were rafting, our raft was full of really nice 20-30 somethings, our guide Alexis and Sam (17) and me (51). The young one, (Sam) and the ‘old one’, (me), took every opportunity to do something daring. Our guide, Alexis was a fun nutter and had us standing up through rapids (not everyone did), jumping over board and even climbing a bridge and jumping into the river. At one point, I had to do a near muscle up on that bridge, but I was able to because I’m strong and fit. There were several rafts below watching me scramble out of the raft and do an unlikely pull up with the rest of the young people onto the lower rafter of the bridge, they actually cheered as I made my way to the top. Damn, I wasn’t going to miss out on any fun.

never give up My Challenge Workout series and this blog are really about taking life by the balls and swinging it around. I don’t mean to offend or sound crass.

I’m not suggesting being wild or crazy. I take calculated risks and consider safety first. However, stepping out of my comfort zone is something I try to do daily. This can be for a workout, for an adventure, in my business or personal life.

It may sound crazy, but challenging workouts help me prepare and pretty much take on ANY adventure that I want. I hope that doing challenging workouts helps you feel empowered to take on the world too.

********************************************

Get Uncomfortable with THIS! Bodyweight_Burpee_Challenge_00

This is a sample workout from my upcoming Bodyweight Burpee Challenge Workout Bonus:

Workout #6 FUW Burpee

Set your timer for 1 minutes of work repeats:

  • 10 Prisoner squats FUW Burpee roll – Do a regular burpee like this: hands up, hands down, feet out, push up, partial back roll, forward roll to feet, jump up.
  • 10 Push up shoulder touch (R/L is one) FUW Five Jacks and a Burpee – Do 5 jumping jacks and then a burpee, repeat pattern
  • Spider crawl 5 each side FUW Double Jump Burpee – Hands up, hands down, feet out, push up, feet in, jump twice.
  • Plank

Repeat circuit 3-4 times

********************************************

Challenge workouts

 

It’s been while since I’ve posted a Q and A, so here are a few of your questions and my answers. Feel free to keep the questions coming, I’m more than happy to help you out. I’ll typically email you a reply and then take your full name off and add your question to the blog so everyone can benefit from the answer. Here goes…

Question: I’ve heard you mention you ‘can’t trouble spot train’. Has your believe about spot training changed? Thanks for your time. La Verne

Answer: For the most part, you can’t spot reduce. Fat will come off your body where it wants to first and you can’t really control it entirely.But there are some studies that show that working certain areas can increase thermogenisis and metabolism in those areas to help burn fat and more impotrouble spot training coverrtantly build and tone muscles in the area. Whenever you can build and tone muscle, your body becomes more effective at fat burning. More muscle means a higher metabolism. Also thru higher metabolism, when you do lose the fat, your body will have some sexy shape. I hope that helps clear this up.I don’t want to mis-inform and lead folks to believe that they can pick the EXACT spot where fat will come off. It doesn’t work quite that way, but we can coax it off in specific areas by building and toning muscles in those areas.If YOU have some trouble spots, check this out.

*************************************************

Question: When is the BEST time to train to get the most out of my workouts? Leslie

Answer: One study suggests that we’re most limber and physiologically ready for maximum performance at about 4pm. We’ve been moving and warming up all day, so in theory, that would be a great time to exercise.

However, the BEST time of day to train is the time of day YOU feel the most energized and can give the most to your workout.

Some people are morning people, others are night owls.

There’s no one size fits all.

Whenever you feel you have the time and energy to consistently train, that’s the best time for you.

*************************************************

Question: I am keen to try one of your programs and have looked at the Lean Body Revolution and the New Total Marine Body workout. I have just finished your Challenge Fat Loss workout and am keen to maintain my progression.
I have reached quite a good level of fitness but would like to lose about 4 pounds more. Please could you advise me which of your programs would be more suitable? Many thanks, David S

Answer: David, Thank you for the question.

I’m happy that you’ve made good progress with my Challenge Fat Loss workouts. It’s always good to hear that people are using them successfully. The point is that my programs work, but only when they’re used with intensity! So good for you.

As for what to do next, if you like follow along workouts, Jason’s Marine Body is his latest program and has follow along workouts so that would be a good choice.

Not to discount the need for intense and challenging workouts, but for you to lose 4 pounds, have you addressed your nutrition? Once you’re exercising, you really need to clean up your eating (I know that may not sound like great news), but the fact is, nutrition is 80% of the battle (once you’re working out).

So if you’re looking to drop weight and you’re happy with the Challenge Fat Loss workouts, you could grab the 21 Day Challenge Diet to help with the nutrition piece. You get more workouts with that plan and the support of a community where the average weight loss in 21 days is about 12-15 lbs.

You’ll get amazing results, eat well and you won’t be hungry as you change your lifestyle with the 21 Day Challenge Diet. Take a look at what Challenge Diet has done for a few folks:

ch diet fb comment bikini shot

ch diet 10 lbs downbikini shot success ch diet

 

 

 

 

 

 

Then again, Jason’s program is very affordable, so you’re probably wise to grab it as well. Online programs (when you use them!) are the best way to get knowledge from top trainers. You get their BEST workouts at a fraction of the cost it would be to train with them (which is probably unlikely anyway).

I hope this helps, all the best to you and your fitness.

********************************************

summer dog walk What excitement do you have planned this week?

Yesterday we took some time to take our dogs to the park and run their sillie’s out.

Sam is taking the selfie, you’ll also see my God-daughter, me, Sam’s dog Libby and of course (the Pirate) Sev.

I even make Sev step out of his comfort zone ;)

It was an adventure for him and Libby to ride in the back of the truck with me.  (He was not digging getting in the first time, but hopped up on the return trip.) We decided to take the 2 minute drive to the dog park since it was too hot to walk the extra 15 minutes both ways. The dogs were ready to collapse after their run.

I hope you’ll consider getting uncomfortable in your workouts and life in general. That’s where all the fun happens…