Monthly Archives: July 2009

Quick Morning Protein Tips

Posted by Doug Doug 28,July 2009 Leave a comment

Tip 1:

In a square baking pan. Bake your egg whites with what ever vegetable, protein (ie. sliced turkey, turkey bacon) in them and when they are done, cut them up into squares for the week.

Tip 2:

avlxyz_oatmeal

Sunday or any day with free time. Place 10-15 slices turkey bacon on baking sheet and bake each side 5-8 minutes on 375. Cool and wrap. Bingo, you have 1-2 slices for each morning.

Tip 3:

Add protein powder to your oatmeal, yogurt or smoothie.

Click Below for a great protein powder source:

Free Leg Workout. Tighten your thighs.

Posted by Doug Doug 28,July 2009 Leave a comment

Repeat this Routine : top to bottom and repeat as follows

Beginners 2x Advanced 5x Very Fit 8-10x

TreadMill or Jump Rope: jog or walk high incline or Jump Rope 5 minutes
Jumping Squats place hands on hips or behind head, feet 1 inch beyond hips, jump off toes as high as you can to straighten out legs, jump back onto heels and squat down 1 inch from parallel. Repeat. Perform 15 repetitions
Squats with medicine ball or 10-20lb dbs, squat below parallel, feet hip distance apart. Perform 25 repetitions
Sit ups holding medicine ball or hands on ears Note: dbs= dumbells. Start in crunch position looking slightly above your knees, roll one vertabrae at a time to the top,pause and slight resist gravity on the down using your abs, LAND into the crunch positon.DON’T let your head fall back. Repeat. Perform for 30 seconds.
Beginners can pull from their back legs to get up if necessary.
lunges with medicine ball (15-20lb ) or dumbells (3-10lbs) Perform 20 repetitions each leg
Jumping Jacks perform 50 reps
jumping squat with medicine ball (15-20lb) same as jumping squats other than your holding a medicine ball with the ball directly on top of palms at chest level, tight to chest, with fingers facing Perform 15-20 repetitions

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Upper/Lower, sample 1

Posted by Doug Doug 28,July 2009 Leave a comment

Circuit 2x

Push ups 30 sec
Jumping jacks 60 sec
Running in place, high knees holding medicine ball at chest level 15 sec
Jumping squats with medicine ball 30 seconds
Pulse squats with hands behind head 30 seconds (place feet wide and toes pointed out and squat below parallel then rice 4 inches above parallel and go back to below parallel, repeat and pulse.)
Push ups with one hand on medicine ball 15 seconds then switch hands for another 15 seconds
Running in place, high knees holding medicine ball at chest level 30 seconds
In squat position with feet pointed out and wide, stay in squat and press medicine ball over head for 30 seconds ( keep in squat position entire time)

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