Wednesday, April 26, 2017

Changing the way we look at how heart disease develops

A review of a recent article  challenging how we think heart disease develops

http://www.medicalnewstoday.com/articles/317118.php

Tuesday, January 17, 2017

Today's Interval Workout

Round One
Medium weights, mat
1. Standing on left foot only- bilateral bicep curls
2. Standing on right foot only- bilateral overhead press
3. Kneeling on mat, push up to single arm posterior rotation. Alternate arms per push up
4. Knees bent, lying supine, crunches

Round two
Heavy weights, mat
1. Lunge holding both weights, back foot on step.
2. Repeat with other leg on step
3. Lying side crunches with knee raise, left side
4. Squats holding both weights
5. Lying side crunches with knee raise, right side

Round Three
Small weights, mat, step
1. Lying supine with heels on step edge, bilateral Triceps extensions and hip bridges
2. Single leg raise with hip lift, simultaneously engage bilateral chest fly
3. Opposite leg Single leg raise with hip lift, over head rotations
4. Bird dog, both sides

Tuesday, December 27, 2016

Today's Interval Workout

Round One
Step, light weights
1.Standing on step, reverse lunge right leg w/bicep curls
2. Standing on step, reverse lunge left leg w/bicep curls
3. Alternating step ups with opposite side reach down to leg on floor
4. Right leg on floor, left leg behind on step. Squat down and reach left hand with weight behind you
5. Left leg on floor, right leg behind on step. Squat down and reach right hand with weight behind you

Round Two
Heavy weights, mat on step
1. Hands and knees on mat, right leg fully extended perpendicular  to right side, right big toe to ground. Short leg lift and touch to floor.
2. Repeat on left side.
3. Hands and knees on mat. Row with right arm
4. Repeat on opposite arm.
5. Kneeling on mat, weights in both hands. Lift rear from off of heels to straighten upper legs and body. Return to kneel. Repeat.
6. Hover plank on step twenty seconds

Round Three
Medium weights, mat, step
1. Bilateral Triceps extensions with sit up
2. Supine leg abductions
3. Alternating step ups on step
4. Side lying hip raises, each side
5. Alternating step ups on step

Wednesday, December 7, 2016

Yesterday's Interval Workout

Round One
Medium weights, mat, step
One leg on step, staggered squats with bilateral bicep curls.
Switch sides
Crunches on mat
Forward lunge to step with overhead press
Switch legs
Knee raises on mat

Round Two
Heavy weights, mat on step
Pullovers with one or two weights
V-sit bicycles
Bent over rows  (one side at a time, one knee on mat)
Plank on mat (on step)

Round Three
Light weights, mat parallel next to step
Left leg on step, knee on mat, bilateral shoulder raises
Lunge up from floor
Knees together, oblique tilt (left side then right side)
Right leg on step, knee to mat, lunge up and down
Right leg on step, leaning forward, triceps kickbacks

40 seconds per round. First two rounds repeated  three times. Last round repeated twice

Sunday, November 20, 2016

Some issues to consider with a meat free diet

I've regularly discussed the risks of abandoning meat in one's diet in favor of grains and legumes.

Another author was kind enough to publish a well sourced article about it and I'm sharing it my readers here

Follow this link to read it

Tuesday, November 15, 2016

Today's Interval Workout

Round One- step, mat, and medium weights
1.Supine on mat with feet on step, bent knees, alternating chest presses
2. Weights on chest, same position, crunches
3. Kneeling on mat, overhead shoulder presses
4. Still kneeling, one hand on step, fly out and rotate torso from floor.

Round Two- heavy weights, step and mat
1. Slow lunge (3 count down, 3 count up) with one weight
2. Dead lift with both weights
3. Squat, both weights, one foot on step
4. Plank hold

Round Three- light weights, mat and step
1. Step behind and diagonal with bicep curl, alternating step up
2. Alternating Diagonal crunches on mat
3. Alternating step up and press up
4. Flutters on mat
5. Quick step ups

Repeat each round three times, 40 seconds per exercise

Wednesday, November 2, 2016

Today's Interval Workout

Round One - medium weights and mat
1. Sitting upright on mat with knees slightly bent, bilateral bicep curls
2. Lying supine, knees bent, bilateral chest press with crunch up
3. Lying supine, superior rotation with straight arms, return to arms over chest
4. Kneeling back flys

Round Two - light weights and step
1. Diagonal step up from right edge and down to left, with front raise (weights parallel) and return
2. Alternating Diagonal reverse step back with opposite side arm rotations
3. Step forward off step and return, alternating legs
4. Left reverse lunge off step
5. Right reverse lunge off step

Round Three- heavy weights, step and mat
1. Bridge position, feet on step, right arm unilateral chest press
2. Weights on stomach, bridges up and
down
3. Bridge position, feet on step, left arm unilateral chest press
4. Single leg, left leg on step bridge  with extended right leg raises
5. Single leg, right leg on step bridge  with extended right leg raises