Category Archives: Hurt Locker

daily workouts

AMRAP Day

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As Many Rounds As Possible
30 min timer

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Back on Track

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So I have to be honest with you guys that lately I have been off the bandwagon (sort of).  I mean for over a year now I have had the same lunch which is a pre packed salads.  Last week I was feeling a bit blah and was tired of my salads.  So I splurged a little and a Turkey sandwhich and Lay’s Potatoe Chips ( I KNOW!!)  Most Days I eat clean 80% percent of the time and the other 20% would be treats such as having home cooked pizza, some deserts, or my favorite Thai Food.  I also still maintain the Hurt Locker workouts 6 days a week.  And as always make sure to hike on weekends.  It also didn’t help that it was my Birthday weekend and we have have been eating out.  But in all honesty after eating such high sodium foods for couple of days has made feel very down and have lost energy in the process. I am feeling back on track and getting my energy back.  It just reminds me why I gave up such foods and started eating cleaner to begin with.  Makes me feel light, energetic, and less bloated.  The conclusion i came to is i need to find variety of lunches to bring to work than salads everyday because they are convenient.  Do you guys have any great lunch ideas you can offer?  Leave me a comment.

Remember the words of the Captain:

Abs Floor Burn 2

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Here is another Abs workout to try this week.  You should try to change your workouts every two to three weeks.  It helps to shock your body, and not get so bored with the same old workouts.  Let me know how you guys like this Abs workout  

 

 

Abs Floor Burn 2

Abs Floor Burn 2

Quicky Workout

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I started doing this workout couple of times a week when I was running out of time at the Hurt Locker.  If I am press for time at the gym and can only get in some weights then I would do this HIIT cardio at home.  Given you have stairs at home try this and let me know what you think.  I usually am out of breath after the first set.  

 

Skater runs up the stairs, when you get to top do 10 jumping jacks.  Walk back down.  

Repeat 3-4 times.  Aim for 3 sets.  

 

Hurtlocker Boredom!!

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So lately I have to admit I have getting a little bore with my Hurt Locker workouts.  Don’t get me wrong I still go 5 days a week..but just need to change it up.  I wanted to try a few classes but the timings are just not working out.  Usually they are too late or too early.  So I have been trying a few new videos that I found on YouTube.  Before my bedtime if i feel a little antsy and have the time then I will do the following videos.  

Also two of my biggest problem areas have to be Legs and abs.  Probably the hardest muscles to build as well.  So I try to do them more than once a day.  Squats while cooking,  Ab twist while brushing, running up or alternate step on the stairs at home instead of just walking.  

 

She is a chatterbox and has a British accent in the video.  Everything sounds good in ENGLISH though….right!!

 

This is one I have been consistently doing for the past two weeks.  Just love it!!  Quick and Effective!

 

Great Video for a quick Butt/Leg workout.

 

How to choose Protein Powder

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Lately I have been trying to decide whether to take protein powder along with my workouts.  My schedule is going to the gym 5 days a week.  On the weekends I either go hiking or biking with my kids.  My goal is to tone up my body and to see the muscle definition in arms and legs.

By adding protein to my diet will it give me the tone look I so desire.

I found this great information on a Fitness RX for Women to help us all decide if it’s the right choice.

 I probably will go with whey version since I need to build muscles and I don’t really have any allergies.

Your guide to picking your best training supplement.

While food sources of protein are plentiful, there will come a time in your busy day when eating a baked chicken breast or a hard-boiled egg just isn’t an option. Your easiest solution? Protein powders. Not only are they convenient (there’s nothing faster than adding a scoop of protein powder to your oatmeal, shake or yogurt) but also of the many types available, each one provides additional health benefits beyond just building muscle. In fact, whether you’re a meat-eating gal looking to reduce belly bloat or a vegan trying to meet your nutritional needs and get buff, there’s a protein powder for everyone. Find yours with this handy guide.

Key:
1. Repairs and builds muscle
2. Aids in fat burning
3. Boosts postworkout immunity
4. Improves general health
5. Vegetarian/vegan option

Whey

Repairs muscles, fast!
25 grams of protein per scoop.*
*Average scoop size is 30 grams.

When it comes to building lean muscle, research proves that whey’s the way. As the most popular protein powder on the market, whey provides an ideal array and proportion of amino acids to assist with muscle recovery and growth, as well as enhancing fat loss. Derived from milk, whey is considered the fastest-digesting “complete” protein, which means that it contains all the essential building blocks of muscle (amino acids), including high amounts of the all-important group of branched chain amino acids (BCAA). BCAAs become depleted after exercise and are needed for the maintenance of muscle tissue. That’s why it is so often recommended to consume whey within minutes after your sweat session to quickly repair muscle damage.

Health Benefit: May help fight cancer through its antibody content, shows research. Whey can also aid your body’s own production of disease-fighting antioxidants.

Best Buys: Whey concentrates and whey isolates. The concentrated version contains the protein itself, but also some carbohydrate (lactose) and fat from milk. Whey protein isolate is virtually only whey protein, with trace amounts of carbohydrate. Isolates are ideal if you’re lactose intolerant but they are slightly more expensive than concentrates.

Casein

Builds muscle while you sleep!
15 to 20 grams of protein per scoop.*

The other milk protein, casein, is also a complete protein. However, casein has a lower biological value (BV) than whey, meaning that a lower percentage of protein is absorbed out of the total protein consumed. The plus? Casein provides a slower and prolonged release of amino acids over time. This slow release is important for reducing muscle damage, which can occur for up to 48 hours postworkout. (Do you recall ever being sore two to three days after a workout?) For women looking to maintain lean muscle tissue, casein may be more beneficial before bed because the slow absorption will supply the body with protein through the night when the body enters a catabolic state (breakdown of protein tissue for energy). This slow release can also help you to feel fuller longer, thereby supporting weight-loss efforts by helping you take in fewer calories.

Health Benefit:
 Extremely high in glutamine, an amino acid that boosts immune function.
Best Buys: Micellar casein (the natural, unaltered form of casein found in milk) and calcium caseinate, which helps to strengthen bones. Look for casein that has not been hydrolyzed as this actually turns it into a fast-acting protein, similar to whey.

Soy

Ideal for all women!
20 to 25 grams of protein per scoop.*

A popular vegetarian protein source, soy protein is something that meat-loving gals should also consider for boosting overall health. And although sports research shows that soy results in inferior strength gains when compared to whey, the differences are minimal for a healthy woman. At the end of the day, an elite athlete may need the slight edge of whey due to heavy training, but for the average active gal, soy protein powder provide the biggest bang for your “health” buck.

Health Benefit: Research shows that soy can lower cholesterol levels to improve your heart health. Soy isoflavones have been shown to combat menopausal symptoms and reduce breast cancer risk.

Best Buys:
 Soy isolates. They contain very little fat or cholesterol, and provide higher amounts of isoflavones than a soy protein concentrate.

Brown Rice

Easy on the stomach!
15 grams of protein per scoop.*

While much of rice seed is carbohydrate, it does contain some protein, which is extracted without the use of chemicals during processing to make brown rice protein powder. As with all plant proteins (quinoa being the exception), rice protein is incomplete. It lacks one of the essential amino acids, lysine, which helps manage triglycerides (a form of body fat) and is necessary for hormone production and bone growth. You can solve this problem by pairing brown rice protein powder with milk or soy to fill the missing link.

Health Benefit: Some people experience gas and bloating from animal-based powders, like whey and casein, but rice protein is hypoallergenic and easily absorbed, making it very well tolerated if you’re lactose intolerant or have a sensitive stomach.

Best Buys:
 Consider organic brands when purchasing plant protein powders to minimize your exposure to pesticides.

Hemp

Great for vegans!
10 grams of protein per scoop.*

Suitable for active people who avoid all foods of animal origin, hemp protein also offers the inflammation-fighting power of essential fatty acids. For your training, the omega-3s in hemp aid in muscle recovery after your workouts. Whole hempseeds also contains about 25 percent of a highly digestible protein, however, the amino acid profile is not complete, but eating a variety of plant proteins throughout the day (a daily mix of beans, legumes and grains) may provide your body with all the essential aminos you need.

Health Benefit: Helps your heart by lowering cholesterol levels with fiber, and the anti-inflammatory omega-3s boost memory, focus and concentration.

Best Buys:
 Consider organic brands when purchasing plant protein powders to minimize your exposure to pesticides.

Try Them All

Because each form of protein works somewhat differently, choose them with the same care you would when picking out your daytime and nighttime makeup. Here’s a sample starter menu that takes into account the best times you should take each powder, according to research. Try any of these meal ideas as a part of a balanced diet that includes whole food sources of protein. You can reap the health and training benefits of each protein powder plus figure out which one pleases your palate the most.

Breakfast: Mix a scoop of hemp or soy powder into oatmeal.
Preworkout: Stir some whey protein into coffee to perk up for a morning workout.
Postworkout: Unless you are vegan, always choose whey for quick delivery to repair damaged muscles. Try a scoop in your favorite fruit juice. 
Bedtime or as a meal replacement:
 Add casein protein to a cup of non-fat milk.

Fast Facts:

  • Skim milk powder delivers both whey and casein. Bonus: It’s inexpensive.
  • 30 Grams of protein per meal your body can metabolize at one time. Contrary to popular belief, taking any more than that won’t boost muscle gains.
  • Brown rice protein is gluten free and a source of energy-boosting B vitamins.

Living Healthy Tips

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Wanted to share some great healthy living tips. For everyday little changes to life long changes.  I try not to be hard myself  on times that I may over indulge.  Everything in moderation is the key to any successful diet and excercise.  

 

1. Have a clear goal. It should be one that anyone in the world can measure and understand.

2. Drink tea. Research suggests that those who drink tea—black, green, or white, as long as it’s from real tea versus herbal tea—have lower BMIs and less body fat than those who don’t consume tea.

3. Eat cayenne pepper. A study published in the British Journal of Nutrition showed that when compared to placebo, capsaicin—the active ingredient in cayenne—increased fat burning.

4. Decrease/eliminate processed carbs. They do nothing for you outside of creating a favorable environment for gaining fat.

5. Eat more veggies. They fill you up, without providing many calories. Just avoid the high-calorie dressings.

6. Eat more fruit. No one ever gained weight from eating more fruit. And that includes the so-called “high sugar” fruits like bananas and melons.

7. Lift weights. Heavy weights. Build more muscle, burn more calories.

8. Cut down rest time between sets. This will keep your heart rate elevated causing an increase in calories burned. The good news: You can sky-rocket your heart rate and torch belly-fat fast with Bodyweight Cardio Burners—the new Men’s Health DVD that gives you three incredible 20-minute workouts.

9. Do intervals. Study after study after study continues to show intervals are more effective and time efficient than longer activity performed at a lower intensity.

10. Eat more protein. Replacing refined carbohydrates with lean protein will not only help satiate you, but will also increase your metabolism—through something called the thermic effect of food.

11. Eat protein more frequently. It’s important to also time your intake so you’re eating protein regularly throughout the day—not just in one lump sum, like most do at dinner. Every meal and snack should include some protein.

12. Supplement with fish oil. A study published in Lipidsfed mice diets enhanced EPA and DHA – a.k.a. fish oil. The researchers learned that the mice fed diets higher in omega-3 fats had significantly less accumulation of body fat. Other studies have shown similar results.

13. Do full body exercises. Think: squats, deadlifts, chin-ups, and pushups. You’ll get more bang for your buck out of each workout.

14. Cycle your carb intake based on your activity level.Sure, carbs are important. But on the days you don’t work out, you simply don’t need as many compared to the days you exercise hard. Rule of thumb: The more active you are, the more carbs you can eat, and vice versa.

15. Start your meals with a salad. Salad will provide some bulk to help fill you up – so that you eat less calories overall.

 

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Tracy Anderson 8 moves

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I love Tracy Anderson because she is very initiative in her workouts.  I came across this awesome video on Youtube.  I really need to build more muscles on  my legs.  I just can’t seem to get rid of the jiggle in my upper thighs.  Which is probably the case for most of us.  So my challenge is to find workouts to lean out my legs.  Let’s see if this would be a good add-on to my current leg workout in the hurt locker.  Will keep you guys updated.