I've put together 2 new workouts for ya to try.
These a timed set circuits, which are excellent for burning a rack of calories, and building endurance!
For these workouts, you'll only need a set of dumbells. Get a set heavy enough to make you work, but not so heavy that you can't keep the weight moving. 15 lbs should work for most females, 30-35lbs for most men.
Do the exercises for 45 seconds each with 15 seconds between exercises for 6 minutes of total work per set. Take up to 90 seconds rest between sets and complete each circuit 2 times each
Let's go!
Circuit#1
1. Single dumbell "goblet"squat
2.Bent Over Dumbell row (2 arm)
3.Hands on dumbell pushups
4. Kneeling dumbell lateral raise
5. Dumbell curl (alternating arms)
6. Single dumbell standing rotation
Circuit #2
1. Shouldered dumbell reverse lunge
2. Lying dual dumbell pullover
3. Overhead press
4. Staggered stance dumbell upright row
5. Close grip, knees down, hands on dumbell pushups
6. Basic crunch w/dumbell on chest
We're going to do workouts just like this at our upcoming "Fat Blaster" Boot Camps!
45 minutes, 3 days a week at beautiful Hagerstown Fairgrounds park we will run, lift, throw, push, and pull our way to a leaner, more fit Hagerstown!
Our first camp begins Monday, November 3, 2008. We have an indoor location in case of unsafe conditions.
For more information, e-mail me at fitnessanswerman@live.com
Monday, October 20, 2008
Sunday, October 12, 2008
Get Your Boot Camp Power Breakfast!
If you haven't already, get registered for the Halloween "Freaky Fat Loss" Boot Camp Extravaganza! We've gotten a tremendous response for the event, and spots are filling up fast.
On 10am Saturday, October 25th, at Hagerstown Fairgrounds Park, We're gonna work, we're gonna sweat, and we're gonna help the United Way continue to do the good work that they do in our area.
And best of all, it's FREE with a donation to the United Way.
Read my Sept 29th entry for full details.
To register, email me at fitnessanswerman@live.com, and I'll send you all the materials and instructions you need to make it happen!
Here is a great recipe for Pumpkin Pancakes that comes from my colleague, registered dietician, and sports nutrition expert Dr. Dominique Adair, that is packed with enough nutritional firepower to get you through what will be one of the greatest workouts you'll ever have!
See you at the park...
Pumpkin Pancakes
A terrific pancake alternative, this recipe provides loads of vitamin A and a higher protein pancake than traditional flap jacks. Protein is a very important nutrient for pregnant women, and experts report that adding protein to meals and snacks can help with pregnancy related nausea or “morning sickness.” Don’t get deterred by slightly higher fat content. Because of the flaxseed meal, these are also loaded with omega 3 fatty-acids, which are unsaturated fats and actually cardio-protective (good for your heart).
Ingredients
1 large egg
½ cup pumpkin puree
1/3 cup flaxseed meal
1 Tbs canola oil
½ tsp. vanilla extract
2 Tbs non-fat sour cream or non-fat ricotta blended
½ tsp cinnamon
¼ tsp ginger
1/8 tsp ground cloves
1/8 tsp ground allspice
¼ tsp baking powder
¼ tsp baking soda
Directions:
In a medium bowl, lightly beat the egg. Blend in pumpkin, oil, vanilla and sour cream. In a separate bowl, sift together all dry ingredients. Combine wet and dry ingredients. Mix well. On a lightly sprayed non-stick pan, dollop out about 1/3 cup of batter to make each pancake. Be sure to make the pancakes a little smaller than usual since they are fragile (no flour to hold them together).Serve with apple sauce, stewed fruit, or fresh fruit.
Nutrition Information/Per Pancake
111 Calories, 7 grams carbohydrate, 4 grams protein, 8 grams total fat, 1 gram saturated fat
On 10am Saturday, October 25th, at Hagerstown Fairgrounds Park, We're gonna work, we're gonna sweat, and we're gonna help the United Way continue to do the good work that they do in our area.
And best of all, it's FREE with a donation to the United Way.
Read my Sept 29th entry for full details.
To register, email me at fitnessanswerman@live.com, and I'll send you all the materials and instructions you need to make it happen!
Here is a great recipe for Pumpkin Pancakes that comes from my colleague, registered dietician, and sports nutrition expert Dr. Dominique Adair, that is packed with enough nutritional firepower to get you through what will be one of the greatest workouts you'll ever have!
See you at the park...
Pumpkin Pancakes
A terrific pancake alternative, this recipe provides loads of vitamin A and a higher protein pancake than traditional flap jacks. Protein is a very important nutrient for pregnant women, and experts report that adding protein to meals and snacks can help with pregnancy related nausea or “morning sickness.” Don’t get deterred by slightly higher fat content. Because of the flaxseed meal, these are also loaded with omega 3 fatty-acids, which are unsaturated fats and actually cardio-protective (good for your heart).
Ingredients
1 large egg
½ cup pumpkin puree
1/3 cup flaxseed meal
1 Tbs canola oil
½ tsp. vanilla extract
2 Tbs non-fat sour cream or non-fat ricotta blended
½ tsp cinnamon
¼ tsp ginger
1/8 tsp ground cloves
1/8 tsp ground allspice
¼ tsp baking powder
¼ tsp baking soda
Directions:
In a medium bowl, lightly beat the egg. Blend in pumpkin, oil, vanilla and sour cream. In a separate bowl, sift together all dry ingredients. Combine wet and dry ingredients. Mix well. On a lightly sprayed non-stick pan, dollop out about 1/3 cup of batter to make each pancake. Be sure to make the pancakes a little smaller than usual since they are fragile (no flour to hold them together).Serve with apple sauce, stewed fruit, or fresh fruit.
Nutrition Information/Per Pancake
111 Calories, 7 grams carbohydrate, 4 grams protein, 8 grams total fat, 1 gram saturated fat
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