30 day challenge: Day 11 and 12

Hello everyone- I hope you have been putting in your time- (gym, park, walking, running, in-home workout- ) it really doesn't matter what you do as long as you do it!

A comment I want to address: someone very wise said something along the lines of: (it wasn't even a question- but... ) When doing an exercise- what's better- (so that you can visualize it: lets say that someone is doing squats) - what is better- or what gives you better benefits: doing the squat at a normal pace- about 2 seconds down and two seconds up- faster? slower?
* The question came about because his co-worker is going to a fitness center that is adopting a 'new' style of training- "slow motion" training.  I'm not too familiar with it, but he says that everything is like the name suggests: slow motion.  I'm assuming that they take up to 5 seconds on the way down and up to do a rep.  If you have ever slowed your work out that much- you can really feel the tension it creates.
I think its a great concept and one that might pick up- because there is a tendency to speed everything up when you exercise in hopes of getting that sweat and thus, burning more calories.  I think this method will reduce a lot of injuries or the propensity for them and will allow people that lack mobility and have different limiting factors - work out in a safe environment.
My question when ever adopting any new style, concept and or philosophy is: WHAT ARE YOU TRYING TO ACHIEVE?
You have to have your goals in mind before creating any plan of action.  You wouldn't save and collect rocks if your goal is to save $100.  You wouldn't buy apples if you are trying to make lemonade... right?
I know it sounds absurd... but is the same thing.  Let me elaborate.

My point is that you have to figure out what is the goal. Also think about functionality.  If someone trains slow all the time: what happens when they make a sudden movement or do something fast?  Yes- you guessed it right: they will get hurt.  That is why the elderly get hurt more often.  Their movements are slow (not because they want to- but because their bodies does not allow them anymore to move at a 'regular' pace) so, when ever they slip or fall- their bodies are not use to moving at that speed- and the byproduct is - INJURY.
(I'm also not talking in absolutes- not everyone will get hurt) what I'm saying is that your propensity - the likeliness if getting hurt increases.

That is why- when I get a new client- I interview them- and create a plan according to their needs and goals.
My suggestion to all of this would be: train in all forms- all paces- and in as many styles as possible- this way you will be ready for war! haha
ok maybe that is extreme- but I hope you get the idea!

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Keep looking at the videos as a means of getting ideas for your work outs.  I'm putting videos up of other people with two things in mind:
1) to make them famous!
2) to show you that you can do some of the same exercises with females and males- exercises are not gender specific!!
That means that you can manipulate almost any exercise to match your fitness level.  Change something (time interval, resistance type, and or rest time) in your current exercise and that will bring a new twist to your work out.

yesterday was back day.
Today- full body work out-
I will put videos tomorrow.
1)Turkish get up
2) abs
3) arms and shoulders

Nutrition: I'm trying my best to get in at least 8 cups of water a day (I don't know why - this has been the most difficult task yet... )
well: get to it people!
GXB: (Gym, Xfactor, Barnes and Nobles) :) hahaha

We are half way there!!!!!! Don't lose focus- keep your eye on the prize! you should be weighing in once a week- If you are not losing 1 1/2 to 2 lbs a week (if you want to lose weight) - you have to re-assess what you've done so far.

30 day challenge: Day 10

Day 12

Ohhhhhhh Hell no.... Where have you been????

I know.... thanks giving.. damn you.  So we said to take thursday off- Not the whole weekend.  I'm not going to lie, Thanks giving regressed me about 2 years :)

In all honesty, I did eat like a pig that day and twice too, but we're only human, right.  Now that is gone, there is no excuse to get back on the bike! Today we re-start our challenge.  Once you lose momentum, it becomes very difficult to get back on track, but I did it today.  I woke up at 7am - and it only took me 2 hours to get out of bed.  I know... disgusting!
But I finally got out of bed. At this point- I was hungry, so could not go to the gym hungry, so I ate some.  Then, so frustrating, because at that point I had to wait a bit to avoid throwing up as I exercised...
Ok, so finally after thinking about it a million times- I ran to the gym, worked out (legs today) and then ran back home.  The name of the game is: getting back to where we were last week before 'dreaded Thursday' (that's what I'm calling thanks giving from now on!)

So we are doing cardio every day this week.  Even if only 10, 15, 20 mins a day.

Today I did heavier weight:
Machine powered: squats (3 sets of 10)

Lunges: down a 10 yard space

Hamstring Flexion
3 sets of 10

Quadricep- extensions
3 sets of 10 reps

Nutrition:
BF: Eggs and chicken sausage

Lunch: chicken with vegetables

Dinner:
Sandwich

5 cups of water (tomorrow's goal: 7/8 cups

Tomorrow's work out:

We are doing chest
Focus is going to be to add plyometrics to our work out: That means that we will try to add explosiveness to our exercises (example: regural: squats --- you will make them into a plyometric by jumping as you squat: 'jumping squat'  or adding a quick acceleration to the exercise and make it explosive.

Ok... so ENOUGH REST!! WE ALREADY RESTED THE WHOLE WEEKEND. It is time to get back on it! No excuses and no more holidays from now till the end of the 30 days.

We are half way there! Lets stay motivated and get to that goal.  Tip: measure what you have done so far- assess and reflect on what you have accomplished or haven't. Now is the time to make changes and adjustments.  What have you noticed so far?
Have you been good about exercising every day?  Have you eaten 'right'? balanced, rich in nutrition and a variety of colors?
If you have- great! Keep going
If you have not: you're not going to die.... you are not a bad person... don't come find me and beat me up... just fix it!  Look at where you felt short and adjust, adapt and conquer! :)

See you tomorrow!