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WEIGHT TRAINING 101/Recap/Reminders

Recap of the 30 Weight Training 101 Intro Talk   The answer to so many of your questions of.... Why you have belly fat although you work out? HORMONES Why am I not getting stronger? MUSCULAR ENDURANCE & NOT MUSCULAR STRENGTH Why am I getting injured, over & over& over? WEAK TENDON CONNECTION What should I eat? REAL FOOD I want a 6-pack? APPLY RESISTIVE FORCES I lost weight and have "saggy" skin, how can I "tone" it up? PROTEIN & TRAINING VOLUME I went over briefly the "how to" of loading & unloading the EZ curl bar and straight bar and how to safely use the collars on these bars. Also, the weight of each bar: the EZ Curl bar weights 20 lbs and the straight bar weights 45 lbs. My guess is that many of those in attendance have not worked with this type of equipment and are not comfortable  going into a Weight Room setting to set up & use this equipment. Hopefully, the quick explanation of these two new pieces will allo...
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Kristen's Weekly Food Journal 2/16/14

  Sunday, Feb. 16, 2014 5:00 AM- (Post Run)- Energy Drink 8:30 AM- Coffee/Orange 11:00 AM- Crushed Garbanzo Beans w/Feta Cheese, 5 pieces of Melba Toast 1:00 PM- 2 Broccoli, 2 Cauliflower Raw 3:00PM- White Rice w/Salt,Pepper & Butter Topped w/Sunflower Seeds (Carbs for the Week) 6:00 PM- 5 Blueberries, 1/4 Cup of Almond Milk Monday, Feb. 17, 2014 4:00 AM- (Post Run)- Energy Drink 6:30 AM- (Post Bootcamp)- Coffee 8:00 AM- 1 Turkey Sausage, 1 Hardboiled Egg, 2 Fish Oils, 2 BCAA 11:00 AM- 1 Scoop Justin's Hazelnut Butter 3:00 PM- 10 Animal Cookies/Crackers 7:30 PM- Chicken Breast-Olive Oil, Steamed Broccoli, Asparagus & Cabbage, 2 Fish Oils & 2 BCAA Tuesday, Feb. 18th, 2014 (Not Feeling Well, Bad Calorie Day!) 4:15 AM- (Post Run)- Energy Drink 5:30 AM- Coffee 9:00 AM- (Post Lift)- BBV 8 oz. Shake w/Almond Milk, 2 Fish Oils, 2 BCAA 6:00 PM- Toast Wednesday Feb.19, 2014 (Sick Day) 6:00 AM- Coffee 9:00 AM- 1 Scoop of Justin's Hazelnut Butter,...
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CB RUN CLUB

Tomorrow's goal for the CBRC will be increased mileage consisting of 4, 6, 8, or 10 miles. Most of us will be leaving at 5:20am. There will be a few leaving earlier and some who show up later. Those who show up after 5:20am the routes will be posted. REGRESSION WEEK: All next week, starting July1st, my suggestion is to decrease volume and intensity of your runs to allow the running muscles & mechanics to have a break. Go ahead and continue to run, however, slow it down &/or decrease distance by a 1/2 mile or full mile per run. Take more walking breaks or end your normal route with a faster walk. If you haven't been doing hill training due to the excess wear & tear on the body that both uphill & downhill may have, then use this week to add some hills back into your workouts but walk uphill and jog slowly down....run the flats in between. Walking up hills is very beneficial to...
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