LiveFit | Week 1 Day 1

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BACK/BICEPS

Started on day 2 of LiveFit because of the dislocated rib situation.

Today’s Weight:

Instructions: 3 sets of 12 reps/1 minute rest

EXERCISE

Set #1

Set #2

Set #3

Wide grip Lat Pull-Down

 40  40  40

One-Arm Dumbbell Row

 10  10  10

Seated Cable Row

 40  30  30

Underhand Cable Pulldown

 40  40  40

Alternating Dumbbell Curl

 10  10  10

One-Arm Dumbbell Preacher Curl

 7.5  7.5  7.5

Standing Biceps Cable Curl

 25  25  25
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Chili Pumpkin Turkey Meatloaf

Serves: 4  |  Calories per serving: 188
Prep Time: TBD  |  Cook Time: 35 minutes
Fats: 2 grams  | Carbs: 4 grams  | Protein: 11 grams

Ingredients:

  • 1 lb of raw 97% lean ground turkey
  • 1/2 cup of raw old fashioned rolled oats
  • 1/2 cup pumpkin purée
  • 2 egg whites
  • 2 tsp chili powder
  • 2 tsp cinnamon
  • 2 tsp pumpkin pie spice

Preheat the oven to 350F. Mix all of the ingredients together in a bowl, and then place inside a bread loaf pan that’s been sprayed with nonstick spray. Allow it to bake at 350F for 35 minutes. And that’s it! You can’t go wrong!

Herbal Magic Allotments Per Serving:

  • TBD

Recipe Credit: thecoconutdiarie.net

Perspective Calendar | September

Green is good.
Yellow is ok.
Red is BAD!
S = squat
P = plank

Sunday Monday Tuesday Wednesday Thursday Friday Saturday
1
Eat Clean
Water
Gym
135 S
90 P
2
Eat Clean
Water
Gym
140 S
90 P
3
Eat Clean
Water
Gym
0 S
120 P
4
Eat Clean
Water
Soccer
150 S
120 P
5
Eat Clean
Water

Gym
155 S
150 P
Abs
Stretch
6
Eat Clean
Water
Gym
160 S
0 P
Abs
Stretch
7
Eat Clean
Water
Gym
0 S
150 P
Abs
Stretch
8
Eat Clean
Water
Gym
130 S
90 P
Abs
Stretch
9
Eat Clean
Water
Gym
140 S
90 P
Abs
Stretch
10
Eat Clean
Water
Gym
0 S
120 P
Abs
Stretch
11
Eat Clean
Water
Gym
150 S
120 P
Abs
Stretch
12
Eat Clean
Water
Gym
155 S
150 P
Abs
Stretch
13
Eat Clean
Water
Gym
160 S
0 P
Abs
Stretch
14
Eat Clean
Water
Gym
0 S
150 P
Abs
Stretch
15
Eat Clean
Water
Gym
180 S
150 P
Abs
Stretch
16
Eat Clean
Water
Gym
185 S
180 P
Abs
Stretch
17
Eat Clean
Water
Gym
190 S
180 P
Abs
Stretch
18
Eat Clean
Water
Gym
0 S
210 P
Abs
Stretch
19
Eat Clean
Water
Gym
220 S
210 P
Abs
Stretch


20
Eat Clean
Water
Gym
225 S
0 P
Abs
Stretch

21
Eat Clean
Water
Gym
230 S
240 P
Abs
Stretch

22
Eat Clean
Water
Gym
240 S
240 P
Abs
Stretch

23
Eat Clean
Water
Gym
250 S
270 P
Abs
Stretch

24
Eat Clean
Water
Gym
300 P
Abs
Stretch

25
Eat Clean
Water
Gym
Abs
Stretch

26
Eat Clean
Water
Gym
Abs
Stretch
27
Eat Clean
Water
Gym
Abs
Stretch
28
Eat Clean
Water
Gym
Abs
Stretch

29
Eat Clean
Water
Gym
Abs
Stretch

30
Eat Clean
Water
Gym
Abs
Stretch

 

Pump Up Your Jam | Week 1

Baseline Test | Roller Derby Athletics

PART 1
Consists of:

  • 60s pushup test (as many reps as possible, or “AMRAP”); 60s rest 34
  • 2 minute half-burpee test (AMRAP); 2 minute rest 21
    • No push up in the middle, squat position each time you get up
  • Plank to failure (your score will be the time elapsed that you’re able to sustain the plank);  2 minute rest
    • If you can hold for 60, hold 1 foot for 30 seconds, then switch for 30, alternate until fail 1 minute 25 seconds (only able to do 1 leg hold)
  • 6-stage core test. Scoring for this test will be in 2 parts: the highest stage reached, and the number of reps achieved at that stage. No shoes, feet on the ground, no momentum
    • Stage 1: wrists to knees
    • Stage 2:  elbows to knees
    • Stage 3: cross arms to waist, upper body to thighs
    • Stage 4: cross arms to shoulders, upper body to thighs
    • Stage 5: hands to ears, elbows in line with ears 3 sit ups
    • Stage 6: arms above head

PART 2
The Yo-Yo Just barely missed the end of stage 3!

To perform the test you’ll need a measuring tape and 3 objects to use as ‘cones’ to mark the course. 20 metres = 65′-7″. Try to be as accurate as possible here. You’ll also need a means of playing the beep file – an mp3 player and headphones, or a portable stereo with speakers loud enough that you can hear them. A running track, gym, or school playground is a great place to run the test. Note! Be wary of using a soccer field unless you have cleats – grass can be slippery and you don’t want to pull something.

Important points! 1. You must be stationary at the start line before each shuttle run (no running starts). 2. The halfway beep is just for your info – it doesn’t matter if you’re early or late to that point. 3. You get one ‘freebie’ fault, if you misjudge the pace and miss crossing the finish line in time for the beep. After your second late finish your test is done. Your score is the stage you failed at. The lovely English bloke on the audio file for the test calls out the stage number after each beep, so it’s easy to know your score!

Here is the audio file for the Yo-Yo test. Right click on the link below and choose “save as” to download the file… Drop this onto an mp3 player and follow along to do your test.

Skating-specific plyo and jumping exercises

[Complete 3 sets of this program with ~ 90 secs rest between sets]

Tuck Jumps [10 reps]: Make sure you bring your knees to your chest. AS SOON as your feet touch the ground jump again.

Split Jumps [40 reps]: Put your right leg forward, and put your left knee on the ground behind you. Now, jump up, and switch legs. When the back knee touches the ground, jump again. Keep jumping continuously without resting until the set is complete.

Cross-Overs [60 seconds]: Get into the skating position (lower than skating position if you are an inliner). Put your left leg behind the right one as if you are just about to complete a cross over. Jump from the right leg to the left and finish by putting your right leg behind the left as if it was a reverse cross over. Keep your head up, don’t look at the ground, look straight ahead. Keep your hips straight and don’t twist. Get someone to watch you or practice in front of a mirror.

 Sit Ups [20 reps]: Sit ups are always important as it’s your tummy that holds the top and bottom parts of your body together. Sit ups will help your back out in long races too. I find the best type of sit up that is easy on your back is a combination crunch and leg lift at the same time. These are hard and you won’t need to do hundreds of sit ups to get a good workout. Lie on your back. Put your hands behind your head for comfort but don’t pull on your neck or head. Lift your legs up so you look like your sitting on a chair. Cross your legs. Now, simultaneously lift your head up and pull your knees towards your body in a smooth slow motion. Then gently take your head back tot he floor and your legs back to the seated position.

Low Walk [60 seconds]: Put one foot forward and the other one back with your knee on the ground. Without standing up, slide the back foot forward as if you were walking very low. These are sometimes called duck walks ‘cos you look like a duck.

Side 2 side jumps [30 seconds]: Get into the skating position. Head up. Keep your body in the one position. Extend one leg to the position you would be in at the end of a push. In one movement, change legs to the other side. Your body should hardly move. This movement should be continuous. Don’t stop or stand up until the alarm goes off.

Perspective Calendar | August

Green is good.
Yellow is ok.
Red is BAD!
S = squat
P = plank

Sunday Monday Tuesday Wednesday Thursday Friday Saturday
1
Eat Clean
Water

Gym
2 NYC
Eat Clean
Water
Gym
3 NYC
Eat Clean
Water
Gym
4 NYC
Eat Clean
Water

Derby
5
Eat Clean

Water
Gym
6
Eat Clean
Water
Gym
7
Eat Clean
Water

Gym
8
Eat Clean

Water
Gym
9
Eat Clean

Water
Gym
10
Eat Clean
Water
Gym
11
Eat Clean

Water
Derby
12
Eat clean
Water
Gym
13
Eat Clean
Water
Derby/Gym
14
Eat Clean
Water

Gym
15
Eat Clean
Water
Gym
16
Eat Clean

Water
Gym
17
Eat Clean
Water

Gym
18
Eat Clean

Water
Derby
19
Eat Clean
Water
Gym
50 S
20 P
Stretch
20
Eat Clean

Water

Gym
55 S
20 P
Stretch
21
Eat Clean
Water

Gym
60 S
30 P
Stretch
22
Eat Clean

Water
Gym
0 S
30 P
Stretch
23
Eat Clean
Water
Gym
70 S
40 P
Stretch
24
Eat Clean
Water
Gym
75 S
0 P
Stretch
25
Eat Clean

Water
Derby
80 S
45 P
Stretch
26
Eat Clean
Water

Gym
80 S
45 P
Stretch
27
Eat Clean
Water
Gym
100 S
60 P
Stretch
28
Eat Clean
Water
Gym
105 S
60 P
Stretch
29
Eat Clean
Water
Gym
110 S
60 P
Stretch
30
Eat Clean

Water
Gym
110 S
90 P
Stretch
31
Eat Clean
Water
Gym
130 S
0 P
Stretch