FITNESS102

FOURTH OF JULY WORKOUT

noreply@blogger.com (-aka- Chev) — Sat, 05 Jul 2008 00:43:00 +0000

Just like our Memorial Day workout, we met at Woodley Gardens this morning (July 4th). If you have never attended one of our holiday workouts...they are one of a kind. There were about 20 Sergeant's and 200 recruits. We divided everyone in to 7 groups and rotated to the next station every 6 minutes. It was a blast and everyone walked away ready for the holiday food. There were a bunch of kids who worked out with Patrick Avon. We were fed and will gather again on Labor Day. More information will be provided about the event.

Some of the ladies from my Route 40 class represented to the fullest once again. As you could see from the images, the shirts were on point and I was blessed with a "SERGEANT SHAWN" shirt, which I will wear proudly. Thanks ladies!! Route 40 was not only the center of attention because of their red shirts, but they're fit and ready for whatever. A true representation of the entire class. The kids had a great time as well....thanks for bringing them.

Route 40 & Kids

"SERGEANT SHAWN" shirt...Thanks!!

Kenny caught a water balloon that was aimed at the team. Good Catch!!

Uhm, Where is Sharon's head? lol

Taking a break

Laurie (blue shirt) at the rope station

Check the names out on the back

WOD - 070308

noreply@blogger.com (-aka- Chev) — Thu, 03 Jul 2008 18:08:00 +0000

WARMUP
1) 400m Run
2) 50 Ski pulls
3) 30 Vertical jumps
4) 20 Pushups

CORE WORK
5) Quadruped (Alternating sides)
6) 30 Second Side Planks (followed by vertical hip thrusts)
7) Quadruped Crunches (With arms and opposite leg extended, crunch the knees to elbow)
REPEAT X 2 SETS

WORKOUT
3 Stations: (#1) Jump Rope, (#2) Kettlebells, (#3) Pushups. The team was broken up into small groups and evenly distributed across the station. Each station lasts 1 minute, followed by NO REST.

MORE CORE WORK
8) 30 Group sit-ups (see photo below)

9) 30 Butt Raises (On back, feet in the air, crunch lower abs and raise butt off the ground)

GOT KETTLEBELLS?

WOD - 070208

noreply@blogger.com (-aka- Chev) — Thu, 03 Jul 2008 16:44:00 +0000

Yesterday was our run day. The team did an outstanding job on the new path. We ran a total of 3 miles and people who thought it was shorter also got a dose of "Oh wow, I could do this". The answer is "Yes" and as long as you give 110% all the time, the results will be mind-blowing.

1. 3 miles total: Includes run/walk/jog/hill sprints

2. One-legged squats (Alternating legs for each repetition)

3. Curb squats (One leg on the curb at a time REPEAT X 2 SETS)

4. Flutter kicks/scissors kicks/bicycle kicks rotation (REPEAT X 2 SETS)

Next week we'll venture into Montgomery County..just kidding!!!

RUNNING TIPS

Use Vaseline or BodyGlide wherever things rub. They will help prevent blisters and chafing.
Do not increase your mileage more than 10 percent per week.
Guys: Band-Aids before the long runs. Your nipples will thank you in the shower afterwards. -aka- MIPPLES
Log your mileage for your legs and your Shoes. Too much on either will cause you injury.
If you are prone to shin splints and lower leg pain try running soft trails for your Training runs and save the asphalt for race day.
Do not run two hard days back-to-back.
Ice aches and pains immediately.
Pay attention to your form. Try to run lightly to minimize impact that could lead to injury.
Neosporin (or another antibiotic cream) is good for chafed areas (if you didn’t use your BodyGlide!).
Make sure you cut your toenails short enough so they don’t jam into your Shoes!
Put some BodyGlide between your toes on long runs.
Be careful about running on paths that force you to run consistently on a slant. It’s hard on the hips knees and IT bands.
Don’t stretch before a run (ie. static stretches). (We do dynamic stretches). Warm up by walking briskly or jogging slowly for several minutes.
Do not ice for more than 20 minutes at a time.
Do not use the hot tub after a race. It will increase inflammation and hinder healing.
Frozen peas make a great ice pack for aches and pains. A thin towel wrapped around them makes the cold more comfortable.

noreply@blogger.com (-aka- Chev) — Tue, 01 Jul 2008 15:31:00 +0000

The Chicago Sun-Times has reported on a study undertaken at the University of Kuopio in Finland where researchers have found that people who have high cholesterol while in their 40s are more likely to develop Alzheimer’s disease in their 70s.

The Sun-Times article quotes Dr. Alina Solomon, the author of the study as saying,

"High mid-life cholesterol increased the risk of Alzheimer's disease regardless of mid-life diabetes, high blood pressure, obesity, smoking and late-life stroke."

There has been an emerging body of evidence that what is good for keeping a healthy heart is also good for keeping a healthy mind and avoiding dementia. In both pursuits, people who maintain a sensible, low-fat diet and engage in rigorous physical activity (cough cough Sergeant's Program, lol) are those most likely to stay physically healthy and mentally sharp as they age.

In less than startling news, the researchers at the University of Kuopio found that heavy drinking and smoking also increase the risk of developing Alzheimer's disease.

If you’d like to read the article in the Chicago Sun-Times cited above go to: Study: Cholesterol raises Alzheimer's risk

WOD - 070108

noreply@blogger.com (-aka- Chev) — Tue, 01 Jul 2008 13:18:00 +0000

July is here and today was a great upper body day. Below is a list of our exercises and we finished it off with serious game of TUG-Of-WAR. Welcome back Lisa and Margaret!!

1) 30 Pushups (Start strong....finish STRONGER)
2) 30 Shoulder Presses
REPEAT X 2 SETS

3) 30 Jumping Jacks (Clap at the top)
4) 30 Jump Ropes
REPEAT X 2 SETS

5) 30 Crunches
6) 30 Reverse Crunches
REPEAT X 2 SET

7) 15 Pushup Rows (w/ weights)
8) 30 Up & Aways (Super - Superman :)

7) 30 Plank Jacks (From the push up position/move feet as you would like jumping jacks)
8) 30 second Planks on elbows
REPEAT X 2 SETS

TUG-OF-WAR (Rules)
Two teams of eight (or so), whose total mass must not exceed a maximum weight determined for the game, align themselves at the end of a rope (approximately 10 centimetres in circumference). The rope is marked with a "center line" and two markings for meters either side of the center line. The teams start with the rope's center line directly above a line marked on the ground, and once the contest (the "pull") has commenced, attempt to pull the other team such that the marking on the rope closest to their opponent crosses the centre line, or the opponents commit a foul (such as a team member sitting or falling down). A contest may feature a moat in a neutral zone, usually of mud or softened ground, which eliminates players who cross the zone or fall into it.

TEAM #1: LISA D., LIZ, LYNDA, MARGARET, SUHA, TINA
TEAM #2: CRYSTAL, ERICA, MIKE, PATSY, SHARON, LISA L.

3 Games - Team #1 Won....2:1

Be all you "USED" to be,

Shawn Chevalier, C.O.F.I.
Certified Boot Camp Instructor (Route 40)
The Sergeant's Program
Website: http://www.sarge.com/

WOD - 063008

noreply@blogger.com (-aka- Chev) — Mon, 30 Jun 2008 16:26:00 +0000

I'm going to start documenting my workouts for those that would like to get involved in Boot Camp style training and for those that may need ideas. For seasoned Boot Camp Instructors, please comment wherever you see fit. Today was our lower body day, but it's hard to not involve your upper body when dealing with core stability exercises.

Warm-Up
400M Run
30 Jumping Jacks
30 Boot Strappers
30 Monkey Squats
Alternating Knee/Elbow Bicycle kicks
30 Seconds plank
30 situps
30 Seconds plank (Right leg in the air)

3 Rounds for time (Average time was 5.5 minutes)
25 20" curb jumps
25 air squats (Behind touching the 20" curb)

Repeat 3X
Mountain Climbers (15 Count)
High Knees for 20m
Walking lunges (Right hand in the air)
Switch by doing 5 Turkish Getups
Walking lunges (Left hand in the air)

Lateral lunges w/ Bicep Curl (Left/Right)

The Sergeant's Program - "Route 40"

website: www.sarge.com

FREE 5-Day TRIAL - Send a comment!

4th of July Workout

noreply@blogger.com (-aka- Chev) — Mon, 30 Jun 2008 05:11:00 +0000

Just like our Memorial Day workout, we will meet at Woodley Gardens at 7:30 (not 8). If you have never attended one of our holiday workouts...they are one of a kind. Imagine 20 Sergeant's and 200 recruits. We divide everyone into about 10 groups and rotate you to the next station every 6 minutes. It's a blast and everyone walks away ready for the holiday food. The parents love it because you can bring your kids. The little ones get worked out (pretty tough) by Sarge and the bigger kids by a few of our personal trainers. At the mid point we pause for a water break then back to the Sergeant's for round 2. The whole event starts at 7:30 am and the workout finishes at 9a

Stuffed Cherry Tomatoes

noreply@blogger.com (-aka- Chev) — Mon, 30 Jun 2008 01:06:00 +0000

Chop one ripe medium avocado, 1 Tbsp. mild green chilis, 2 strips cooked bacon, and 2 Tbsp. white onion. Blend and slightly mash but leave slightly chunky. Add ½ tsp. of minced garlic, ¼ tsp. cumin and salt and pepper to taste.

Cut out tops of one container cherry tomatoes and take out centers for filling. Spoon in avocado mixture, and top with squeeze of fresh lime and a cilantro leaf.

Mango, Raspberry & Passionfruit Trifle

noreply@blogger.com (-aka- Chev) — Sun, 29 Jun 2008 23:45:00 +0000

Preparation Time: 20 minutes

Ingredients (serves 8)

300g fresh or frozen raspberries, thawed in juice

2 tbs icing sugar, sifted

300g madeira cake, cut into 5cm squares 1cm thick

150ml sweet sherry

2 large mangoes, cheeks removed, flesh cut into 2cm cubes

1 x 1kg ctn Dairy Farmers Thick Custard

1 x 300ml ctn Dairy Farmers Thickened Cream

2 passionfruit, halved, pulp removed

120g fresh raspberries, extra, to serve

Method

Place the raspberries and icing sugar in the bowl of a food processor and process until smooth. Strain into a bowl through a fine sieve. Discard the seeds.
Place the cake in the base of a serving bowl and drizzle with sherry. Spoon over the raspberry puree and top with half the mango. Pour the custard evenly over the mango.
Use an electric beater to whisk the cream in a bowl until soft peaks form. Strain the passionfruit pulp into a bowl through a fine sieve. Discard seeds. Add passionfruit pulp to cream and gently fold until just combined. Spoon cream mixture over the custard. Cover with plastic wrap and place in the fridge for 1 hour to chill.
Top with the remaining mango and extra raspberries to serve.

Fecal incontinence? Are you a victim?

noreply@blogger.com (-aka- Chev) — Sun, 29 Jun 2008 22:59:00 +0000

People with fecal incontinence resulting from a variety of causes may benefit from a program of bowel retraining, Kegel exercises, or biofeedback therapy. The bowel program consists of several steps aimed at producing regular bowel movements. Within a few weeks of beginning a bowel program, most people can achieve regular bowel movements. People who begin fitness programs must take this into consideration, because you never know if you're carrying around unnecessary weight.

PRIOR TO STARTING
Prior to beginning a bowel training program, you should receive a thorough physical examination to identify the cause of the fecal incontinence and treat any correctable disorders, such as a fecal impaction or infectious diarrhea. A history of your bowel habits and lifestyle considerations should serve as a guide for establishing new bowel elimination patterns.

DIET
The diet should be modified to include adequate fiber and fluid intake to promote regular, soft, bulky stools. Add high fiber foods to the diet including whole-wheat grains, fresh vegetables, and beans. Additionally, psyllium-containing products such as Metamucil can be used to add bulk to the stools. Try to drink 2 - 3 liters of fluid a day (unless you have a medical condition requiring you to restrict your fluid intake, such as kidney or heart disease).

BOWEL TRAINING
Establish a set time for daily bowel movements; choose a time that is convenient for you, keeping in mind your daily schedule. It is very important to be consistent in the time of day bowel training is performed. The best time for a bowel movement is 20 - 40 minutes after a meal, since feeding stimulates bowel activity. Some people drink warm prune juice or fruit nectar as a stimulus to bowel movements.

Bowel movements may be stimulated by digital stimulation. Digital stimulation is performed by inserting a lubricated finger into the anus and using a circular motion. Stimulate the lower bowel until the sphincter relaxes. This may take a few minutes. If digital stimulation does not produce a bowel movement within 20 minutes, repeat the procedure.

Digital stimulation should be performed every day to stimulate bowel movement, until a pattern of regular bowel movements is established. Bowel movements may also be stimulated by using a suppository (glycerin or Dulcolax) or a small enema.

After stimulation has been performed, assume a normal posture for bowel movement. If you are able to walk, sit on the toilet or bedside commode. If you are confined to the bed, use a bedpan, in as close to a sitting position as possible, or use a left side lying position if unable to sit. Try to ensure privacy as much as possible. Also, some people find that reading while sitting on the commode helps them relax and aids in bowel evacuation.

Try to contract the abdominal muscles and bear down while expelling the stool. Some people find it helpful to bend forward while bearing down, as this increases the abdominal pressure and helps evacuate the bowel.

Consistency is crucial for the success of a bowel retraining program. Try to establish a time for bowel movements and stick to this time. Within a few weeks, most people are able to establish a regular routine of bowel movements.

KEGEL EXERCISES
Strengthening the tone of the rectal muscles may help achieve some degree of bowel control in those people who have fecal incontinence caused by an incompetent rectal sphincter. Exercises to strengthen pelvic and rectal muscle tone are called Kegel exercises. These exercises were originally developed as a method of controlling incontinence in women following childbirth. The success of Kegel exercises depends on proper technique and adherence to a regular exercise program.

BIOFEEDBACK
Biofeedback is a method of providing audio or visual feedback to a person about some bodily function, such as muscle activity. In people with fecal incontinence, biofeedback is used to strengthen the tone of the rectal sphincter. A rectal plug is used to monitor the strength of the rectal muscles. A monitoring electrode may be placed on the abdomen.

The rectal plug is then attached to a computer monitor which displays a graph showing rectal muscle contractions and abdominal contractions. The person is taught how to squeeze the rectal muscle around the rectal plug, using the computer display as a guide to ensure correct technique. The person should see an improvement in symptoms after three sessions.

Check my old posting on NOPALINA:

http://fitness102.blogspot.com/2007/10/nopalina.html

Salmon Steaks with Nectarine Salad

noreply@blogger.com (-aka- Chev) — Sat, 28 Jun 2008 00:05:00 +0000

The salty-sweet pairing of spice-rubbed salmon and nectarine salad will have your mouth saying, more please!

1 tablespoon(s) brown sugar
2 teaspoon(s) vegetable oil
1 teaspoon(s) ground coriander
1 1/2 teaspoon(s) fresh thyme leaves
1 1/4 teaspoon(s) salt
1/4 teaspoon(s) coarsely ground pepper
4 (6 ounces each) salmon steaks, 3/4 inch thick
3 ripe nectarines, pitted, each cut into quarters and thinly sliced crosswise
2 (4 ounces each) Kirby cucumbers, each cut lengthwise in half, then thinly sliced crosswise
1 green onion, thinly sliced
1 tablespoon(s) fresh lemon juice

Prepare charcoal fire or preheat gas grill for covered direct grilling over medium heat.
Meanwhile, in cup, combine sugar, oil, coriander, 1 teaspoon thyme, 3/4 teaspoon salt, and 1/8 teaspoon pepper. Use to rub on both sides of salmon steaks.
In medium bowl, stir nectarines, cucumbers, green onion, lemon juice, remaining 1/2 teaspoon thyme, 1/2 teaspoon salt, and 1/8 teaspoon pepper. Makes about 4 1/2 cups.
Lightly grease grill rack. Place salmon on hot rack. Cover grill and cook salmon about 8 minutes or until it just turns opaque throughout, turning salmon over once. Serve with Nectarine Salad.

Hill Training..Why it's important!

noreply@blogger.com (-aka- Chev) — Fri, 27 Jun 2008 16:44:00 +0000

Many excellent running programs incorporate hill training. Hill training promotes the development of lower leg and quad strength; a good hill training session combines the benefits of weight training with the aerobic and anaerobic conditioning of running. In addition, hill training strengthens you mentally; completing these tough workouts will help you deal with the physical discomfort of racing.

Why hill running works
Runners today increasingly understand the importance of combining strength work with regular running. It strengthens tendons and ligaments, reduces the risk of injury and improves overall running form. The problem is that most runners tend to do the majority of their strength-specific work in the gym, through squats, leg extensions or arm and shoulder presses. While these exercises do increase strength and muscular power, they do it in isolation of your running, focusing on individual joints and small sets of muscles.

Hill sessions, in contrast, force the muscles in your hips, legs, ankles and feet to contract in a coordinated fashion while supporting your full body weight, just as they have to during normal running. In addition, on uphill sections your muscles contract more powerfully than usual because they are forced to overcome gravity to move you up the hill. The result is more power, which in turn leads to longer, faster running strides.

Science of hills
Much of the science supporting hill training was carried out in Sweden, initially at the Karolinska Institute. One major study carried out on marathon runners discovered that after 12 weeks of twice-weekly hill sessions, the athletes' running economy had improved by three per cent. Although the subjects were trained runners, that improvement would still have helped them clip as much as two minutes off a 10-mile time or six minutes off a marathon.

Other research, carried out by Dr Bengt Saltin, discovered that runners who trained on hills have much higher concentrations of aerobic enzymes - the chemicals which allow your muscles to function at high intensity for long periods without fatigue - in their quadriceps muscles than those who did all their running on flat terrain. Heightened aerobic power in your quads gives you improved knee lift while running and also accelerates each leg forward more quickly as you run, which improves your speed.

Those who run on hills have also been shown to be less likely to lose fitness when they take time off from training. And many scientists believe that hill training can improve the elasticity of muscles, tendons and ligaments, allowing these tissues to carry out more work with less effort and fatigue.

Going Up
It is the moment all runners dread. You turn the corner and right in front of you is a big, imposing hill. But don't wince, focus. Shift gears both mentally and physically and prepare to attack the hill; don't let it attack you. Running hills well is all about rhythm; if you let the hill break up your rhythm you will slow dramatically. But if you make the proper adjustments and maintain your cadence you'll make molehills out of the mountains. Here's how:

As you start uphill, shorten your stride. Don't try to maintain the pace you were running on the flat.
You are aiming for equal effort going up as well as down, not equal pace. Trying to maintain the pace you were running on the flat will leave you exhausted later in the race or session.
Take 'baby steps' if necessary and try to keep the same turnover rhythm that you had on the flat ground.
Your posture should be upright - don't lean forward or back - your head, shoulders and back should form a straight line over the feet. Keep your feet low to the ground.
If your breathing begins to quicken it means that you're either going too fast, over-striding or bounding too far off the ground as you run.
Use a light, ankle-flicking push-off with each step, not an explosive motion, which will waste energy. If the hill is long or the gradient increases, keep shortening your stride to maintain a smooth and efficient breathing pattern. If the gradient decreases, extend your stride again. Try to maintain the same steady effort and breathing throughout.
In a race, or when you're training on a undulating course, run through the top of the hill. Don't crest the hill and immediately slow down or pull back on your effort.
Accelerate gradually into the downhill.

Delayed Onset Muscle Soreness (DOMS)

noreply@blogger.com (-aka- Chev) — Fri, 27 Jun 2008 02:06:00 +0000

Starting a workout program can be challenging. Making the time to exercise, creating a balanced routine, and setting goals are hard enough, but add to that the muscle soreness that comes with adapting to that regimen, and it may be difficult to stay on track.

Chances are, you won't be leaping out of bed to get to the gym when it hurts to hold your arm up to brush your teeth.

After participating in some kind of strenuous physical activity, particularly something new to your body, it is common to experience muscle soreness, say experts.

"Muscles go through quite a bit of physical stress when we exercise," says Rick Sharp, professor of exercise physiology at Iowa State University in Ames.

"Mild soreness just a natural outcome of any kind of physical activity," he says. "And they're most prevalent in beginning stages of a program."

Delayed Onset Muscle Soreness
Exercise physiologists refer to the gradually increasing discomfort that occurs between 24 and 48 hours after activity as delayed onset muscle soreness (DOMS), and it is perfectly normal.

"Delayed onset muscle soreness (DOMS) is a common result of physical activity that stresses the muscle tissue beyond what it is accustomed to," says David O. Draper, professor and director of the graduate program in sports medicine/athletic training at Brigham Young University in Provo, Utah.

To be more specific, says Draper, who's also a member of the heat-responsive pain council, delayed onset muscle soreness occurs when the muscle is performing an eccentric or a lengthening contraction. Examples of this would be running downhill or the lengthening portion of a bicep curl.

"Small microscopic tears occur in the muscle," he says.

The mild muscle strain injury creates microscopic damage to the muscle fibers. Scientists believe this damage, coupled with the inflammation that accompanies these tears, causes the pain.

"The aches and pains should be minor," says Carol Torgan, an exercise physiologist and fellow of the American College of Sports Medicine, "and are simply indications that muscles are adapting to your fitness regimen."

What is a kettlebell Crush PushUp?

noreply@blogger.com (-aka- Chev) — Fri, 27 Jun 2008 01:38:00 +0000

Upper body crush push-ups require you to place your palms on either side of an object and then lift it without actually gripping it with your hands—that is, you lift the object by crushing it or pushing inward with your palms.

Place a medicine ball on the floor. If you don’t have a medicine ball, a basketball or soccer ball with plenty of air would work.
Place your right palm on the right side of the ball with your fingers pointing towards the floor. Do the same thing with the left hand on the left side of the ball.
Extend your legs back into push-up position. You must apply a great deal of pressure against the ball with your palms in order to prevent your hands from slipping down the ball towards the floor. The curvature of the ball allows you to assist with your fingers gripping the ball as you do when palming a basketball.
Assist only as much as necessary with your fingers. The goal is to get to the point where you completely support yourself with the pressure if your palms against the ball without helping with your fingers. This will greatly increase upper body tension.

Once you have mastered the regular Kettlebell Crush Push-Up, try the push-up with the kettlebell turned upside-down, supported by the handle on the floor. This will create an unstable environment which will provide an even greater challenge. In addition to pressing in hard on the sides of the kettlebell, you will need to press the kettlebell hard into the floor to keep it from tipping over.

GOT KETTLEBELLS?

What is a Push Press?

noreply@blogger.com (-aka- Chev) — Thu, 26 Jun 2008 19:24:00 +0000

Preparation
Grasp barbell from rack or clean barbell from floor with overhand grip, slightly wider than shoulder width. Position bar chest high with torso tight. Retract head back.

Execution (Jerk)
Dip the body by bending the knees, hips and ankles slightly. Explosively drive upward with the legs, driving the barbell up off the shoulders, vigorously extending arms overhead. Return to shoulders and repeat.

Thanks to my buddies at South Baltimore CrossFit, I got a fine lesson in doing the Push Press. I have some practicing to do. Jen also did a hell of a job.

7 Rounds
7 Push Presses (95#form was not the best)
7 Pullups
Time 10:25 (Shawn)

Jen: 65# (Time: 10:12)

GOT RINGS?

noreply@blogger.com (-aka- Chev) — Wed, 25 Jun 2008 15:58:00 +0000

Ring training is time tested and proven effective by thousands of gymnasts. For fitness, the Elite Rings are even better, because by adjusting the height, you have access to new exercises not possible on traditional gymnastics rings. For example, you can now experience pushups in a whole new light. The mobility of the rings forces you to stabilize them constantly, thus increasing muscular recruitment through your whole body. The mobility also allows for variations not possible on the floor or pushup stands. The efficiency of your workouts will improve as you incorporate ring exercises in place of their traditional counterparts. By integrating more of your musculature, fewer reps are required to achieve the same results.

Safety is improved for several reasons. First, your joints are allowed to track naturally, because you can move and rotate the rings to wherever you find greatest comfort. You can even adjust your hand placement dynamically during each rep, ensuring safety and comfort from beginning to end. Next, your safety is improved because you must always be under control while on the rings. Flailing away with improper form is not even possible. Lastly, your stabilizers muscles engage automatically and protect your joints. On dips, you have no choice but to use your lats, otherwise the rings will fly away. On a dip stand, you might never learn to use your lats properly. On rings, safety never compromises performance. Even if you are a bit of a wimp, there are still lots of "silly" exercises you can do with the rings even if you havn't yet cracked the muscle-up.

And the best part is, it wears the heck out of the kids = GREAT SLEEP!!

GOT RINGS?

Route 40 Representing at Belcrest Grand Opening

noreply@blogger.com (-aka- Chev) — Sun, 22 Jun 2008 00:07:00 +0000

The Sergeant's Program from various locations were invited to demonstrate what the program has to offer for the Bally's Total Fitness at the Belcrest Center. To top it off, Harvey Walden was to lead the Saturday morning boot camp class, but due to an unforeseen injury was not able to make it. Regardless, some ladies from Route 40 represented our class, by creating shirts labeled "Route 40 Team" and was in the front holding the class down. Here is a pic of the girls and Clarence. Thanks Ladies!!!

From Left to Right: Liz, Sharon, Clarence, Tracey, Patsy, Tina, Lynda

Check this Comcast video about The Sergeant's Program: CLICK HERE!!

Why do I need a heart rate monitor?

noreply@blogger.com (-aka- Chev) — Sat, 21 Jun 2008 20:35:00 +0000

The stylish Polar F6 lets you design a more effective workout. An integrated training journal makes the Polar F6 especially useful and stores the 12 most recent workouts and a summary of the last 12 weeks.

- Coded Transmitter

- Time of Day

- Continuous ECG accurate Heart Rate

- Polar F6 can display heart rate as either BPM (beats per minute or % of max HR)

- Target Zone training alarm. This can be based on % HR or BPM. The alarm will "bleep" when you over/under train. It is possible to set the alarm to quiet, off, or loud

- Total Exercise time with summary of average heart rate

- Large, easy to read digits

- Water Resistant to 30m

- Daily Alarm

- Back Light

- Exercise Diary - the last weeks worth of exercise data can be reviewed to show calories burnt, how many times you've exercised, exercise time and time in light, moderate and hard exercise zones.

- Recall of training data through - "files" menu. The Polar F6 has an extensive recall system giving access to the last 12 exercise sessions. Data recalled includes duration, calories burnt and % of fat calories, maximum heart rate, average heart rate and time in training zone.

- Stopwatch

- Fitness bullets - a fitness bullet will appear on the top line of the display, one for every 10 minutes spent inside your training zone

- Realtime, while exercising, "time in target zone" indicator. This is useful when specifically trying to achieve, for example, 35 minutes in cardio improvement zone.

- Real-time, while exercising, display of calories burnt. Similar to the "time in zone" indicator this is another good target to aim for.

Does asparagus make your urine smell funny?

noreply@blogger.com (-aka- Chev) — Sat, 21 Jun 2008 20:23:00 +0000

If so, you're among sbout 50% of the population that notices an odor in their urine after eating asparagus.

Nobody's really sure why only half the world's urine takes on this skunky odor after eating asparagus, but there are theories.

One theory is that only half the population has the gene that enables the body to break down mercaptan (definition below). Another theory is that everyone's urine smells after eating asparagus, but only half the population can smell this odor in their own urine.

Some studies have proven one theory and other studies have proven the other theory. Whatever the truth is, there's no reason to be concerned if you can or can't smell something funny in your urine after eating asparagus. It's perfectly harmless and normal either way.

What is Mercaptan? Natural gas in its native state is colorless and odorless. Mercaptan is the additive that is added to natural gas to make it easier to detect in case of a leak. The most important thing to know about mercaptan is that it stinks. Some people compare it to the smell of rotten eggs. In concentrated form, its smell is almost unbearable.

Does a banana help with cramps?

noreply@blogger.com (-aka- Chev) — Sat, 21 Jun 2008 20:18:00 +0000

YES!! Many surfers often suffer from cramps, usually in their calves or feet. Although they may have stretched before their surf sessions, there are still other biochemical factors which may contribute to their cramping.
What causes cramps?

Cramps are caused by a lack of potassium, water, salt or calcium, which are needed to contract muscles.

What can I do to prevent cramps?

* Eat bananas, oranges, potatoes and peanuts as sources of potassium.
* Drink at least eight 8-ounce glasses of water per day.
* Adequately stretch before and after hitting the waves.

How much is too much?

According to Kourtney Inoue, University of Hawai'i at Manoa food science and health nutrition professor, "Too much potassium may cause your heart not to pump blood right." Although potassium intake varies, Inoue recommends eating 2 to 5 grams a day.

GOT KETTLEBELLS?

GOT RINGS?

Have you taken your Vitamin C pill today?

noreply@blogger.com (-aka- Chev) — Sat, 21 Jun 2008 20:11:00 +0000

Emerging research is revealing new uses for vitamin C:

- Vitamin C is needed for the integrity and strength of tendons and ligaments
- Lowers release of the cortisol in response to physical stress
- Protecting your blood vessels
- Lowering high blood pressure
- Preventing asthma
- Protecting against cancer
- Supporting healthy blood sugar levels in diabetes
- Stopping blood vessel changes that may lead to a heart disease
Here is something that I find fascinating:

Vitamin C acts in a positive way during every step in the development of heart disease, from inflammation to affecting blood fats to keeping your blood thickness low so as to prevent heart attacks and strokes and memory loss.

And when it comes to cancer protection, vitamin C stops cellular DNA damage that is the vital first step in cancer formation. And more studies recently published work shows that vitamin C supplements enhance the health benefits of exercise.

Vitamin C is an antioxidant that serves to reduce the amount of oxidative damage caused by exercise.

Did you know that muscle weakness is a common symptom of vitamin C deficiency?

Make sure to take your vitamin C before you are heading to the gym. It will increase your performance in the gym, give you strength and your body will recover faster from the physical training.

GOT KETTLEBELLS?

GOT RINGS?

ROUTE 40: BASELINE FITNESS TEST (30 DAY UPDATE)

noreply@blogger.com (-aka- Chev) — Fri, 20 Jun 2008 15:32:00 +0000

UPDATED: JUNE 20, 2008

On Friday, May 16th, members of the Route 40 Sergeant's Program performed a brief fitness test. The test included 6 exercises; pushups, squats, burpees (no pushup), box jumps and dips. Each exercise was performed one at a time, for 60 seconds each with 30 seconds rest in-between. The results are listed below.

The goal of this test is to have a 30-day challenge for members of the class to improve these numbers and increase their endurance with time and continued practice. Well, 30 days is TODAY!!! Below are the numbers from May and updated numbers from June in parenthesis (ON RIGHT).

We will perform these tests every 30 days (Fridays), with the intent of continously improving as we move along. Get focused, exercise hard, eat right, play harder!!!

PUSHUPS
Magda - 30K
Jackie R. - 40K (47K)
Lynda - 35K (41)
Shari - 42 (50)
Patsy - 29 (23 + 10 Late Pushups :)
Sharon - 26 (40)
Aurelia - 28K
Amanda - 15K
Jovita - 30K (45K)
Eileen - 31
Theresa 30K
Liz - 53 (57)
Tina - 39 (61)
Tracey - (32)
Margaret - (27)
Mike - (63)
Jacqueline - (22K)
Samantha - (30)

SQUATS
Magda - 55
Jackie R. - 62 (63)
Lynda - 60 (61)
Shari - 75 (77)
Patsy - 65 (69)
Sharon - 61 (68)
Aurelia - 49
Amanda - 60
Jovita - 37 (49)
Eileen - 47
Theresa - 46
Liz - 61 (63)
Tina - 64 (69)
Tracey - (64)
Margaret - (45)
Mike - (59)
Jacqueline - (58)
Samantha - (60)

BURPEES (No Pushup)
Magda - 14
Jackie - 9 (13)
Lynda - 14 (18)
Shari - 21 (20)
Patsy - 12 (15)
Sharon - 18 (18)
Aurelia - 12
Amanda - 11
Jovita - 5 (8)
Eileen - 9
Theresa - 10
Liz - 17 (18)
Tina - 22 (24)
Tracey - (23)
Margaret - (18)
Mike - (21)
Jacqueline - (10)
Samantha - (15)

BOX JUMPS
Magda - 11
Jackie R. - 11 (27)
Lynda - 29 (29)
Shari - 43 (43)
Patsy - 25 (30)
Sharon - 35 (39)
Aurelia - 14
Amanda - 9
Jovita - 23 (20)
Eileen - 18
Theresa - 25
Liz - 33 (35)
Tina - 26 (37)
Tracey - (36)
Margaret - (16)
Mike - (32)
Jacqueline - (21)
Samantha - (30)

DIPS
Magda - 42
Jackie R. - 60 (54)
Lynda - 44 (47)
Shari - 75 (86)
Patsy - 66 (66)
Sharon - 60 (60)
Aurelia - 48
Amanda - 51
Jovita - 35 (36)
Eileen - 32
Theresa - 42
Liz - 60 (68)
Tina - 87 (94)
Tracey - (63)
Margaret - (46)
Mike - (86)
Jacqueline - (51)
Samantha - (49)

FITNESS TEST DEMONSTRATIONS POST

GOT KETTLEBELLS?

What is Anterior Compartment Syndrome?

noreply@blogger.com (-aka- Chev) — Thu, 19 Jun 2008 15:17:00 +0000

Anterior compartment syndromes arise when a muscle becomes too big for the sheath that surrounds it causing pain. The big muscle on the outside of the shin is called the tibialis anterior and is surrounded by a sheath. This is called the anterior compartment of the lower leg. Compartment syndromes can be acute or chronic.

Acute anterior compartment syndrome can occur as a result of:
1. An impact which causes bleeding within the compartment and therefore swelling.
2. A muscle tear which also causes bleeding.
3. Over use injury which also causes swelling.

Symptoms of anterior compartment syndrome include:
1. A sharp pain in the muscle on the outside of the lower leg, usually the result of a direct blow.
2. Weakness when trying to pull the foot upwards against resistance.
3. Swelling and tenderness over the tibialis anterior muscle.
4. Pain when the foot and toes are bent downwards.

What can the athlete do?
1. Rest, but try to exercise your upper body or cycle if it is not painful.
2. Apply ice and [compression] for 20 minutes at a time. SEE COMMENT BELOW REGARDING COMPRESSION (Thank you Christina)
3. See a sports injury professional who can advise on rehabilitation.

What can a sports injury specialist or doctor do?
1. Prescribe anti-inflammatory medication e.g. ibuprofen.
2. Correct any biomechanical disfunction with orthotic devices.
3. Operate. They could make a small cut or two in the muscle sheath to allow the muscle to expand out.

GOT KETTLEBELLS?

Art of Strength Kettlebell Bundles

noreply@blogger.com (-aka- Chev) — Tue, 17 Jun 2008 19:40:00 +0000

Get the:Bulldog Kettlebell with one bag of 10lb steel shot for $159 that’s a savings of $40
Bulldog Kettlebell with Outlaw Rope for $179.00 that’s a savings of $50
Bulldog Kettlebell with one bag of 10lb steel shot and the Outlaw Rope for just $199.00 that’s a savings of $50
Bulldog Kettlebell with one bag of 10lb steel shot and the Outlaw Rope along with the Art of Strength Kettlebell Clinic DVD for just $259.00 that’s a savings of $70

Did you notice those savings? Where else could you find such great deals on some of the hottest equipment and accessories in the fitness business?

http://www.artofstrength.com/OnlineStore/Punchbox/tabid/357/Default.aspx

GOT KETTLEBELLS?

Workout Of the Day (WOD) - 6/17

noreply@blogger.com (-aka- Chev) — Tue, 17 Jun 2008 14:42:00 +0000

Seven rounds for time of:
75 pound Shoulder Press, 21 reps (DEMO)
21 Back extensions (DEMO)

For those that do not have back extension machine, here are some alternative ways to them.

1. Use an exercise ball. Make sure you get a full extension. No Cheating!
2. You could so Supermans. Get on your stomach, and raise your arms and legs up simultaneously for the 21 reps.
3. Go and buy a back extension machine. That was Simple!!

GOT KETTLEBELLS?