Posts Tagged ‘#motivation’

general warm up (15 minutes)

weight plate orbits x 20 reps

rotation push ups x 20 reps

kettlebell figure 8’s to hold  x

resistance band archer pulls x 20/20 reps

specific warm  up (5 minutes)

strict pull ups practice

strength (10 minutes)

strict pull ups x max reps in 10 minutes

conditioning/accessory work (2 rounds)

Grinder Kord flys x 10 reps

Grinder Kord reverse flys x 10 reps

wrist roller x 10 reps

 

 

general warm up (15 minutes)

resistance band pull a parts x 50 reps

resistance band “palms up” pull a parts x 30 reps

dumbbell hang power snatch x 10/10 reps

Power Wheel rollouts x 10 reps

specific warm up (5 minutes)

bench press set up and light practice

strength (20 minutes)

bench press x 3M

conditioning/accessory work (2 rounds)

dumbbell bench press x 8 reps

Strict dumbbell rows x 8/8 reps

Sanddune push ups x 12 reps

We will find out this week as we transition  from pure Mace Fit® to 

our full training program of barbells, dumbbells, sandbags, odd object lifts & carries, sled work, bodyweight and more.

I will be carefully observing and recording the results.

This is Cave science in action!

Bud Jeffries at Mace Fest 2019

However, I did have a safe steady weight loss of about 4 or 5 pounds since the shutdown started in Florida just over 30 days ago.

I also got stronger during that time.

The  secret is there is no secret.

Here’s how I worked out and what I ate:

Mondays I did low rep Axle Deadlifts and chinups

Wednesday I did Mace FitTrademark symbol for about 45 minutes

Friday I did low rep dips and chin ups

Sometimes I would train Mon. & Tues.,  take Wed. off , then train Thurs & Fri.

Thurs. would be an extra 45 minute  Mace FitTrademark symbol  workout.

My low rep sets were just that 1-3 reps per set.

I usually do use Mace FitTrademark symbol  for warm ups  on days I lift.

20170217_141312_hdr-1

I got plenty of rest and ate clean, nothing complicated.

My wife is a phenomenal cook and everything is organic or locally grown if possible.

We eat a lot of fish like cod, salmon, and corvina.

We get our veggies from a local Mennonite market and they are way better than most other stores.

There you have it.

If anyone is trying to sell you a “celebrity diet” or “miracle supplement” that will make you lose incredible amounts of weight without doing anything, they are lying and you are about to be scammed.

 

You don’t need high reps to strengthen your core

BONNI LONDON, Registered Dietitian Nutritionist

Bonni London began her career as a personal trainer in New York City in the early 1990’s, motivating and challenging people to achieve their health and fitness goals. During this time, she realized her passion for nutrition and acquired her Master’s in Clinical Nutrition from New York University.  She has provided nutritional services as an accredited, registered and licensed dietitian since 1999.

Bonni has developed comprehensive nutritional programs for:

  • Neurological disorders — Parkinson’s, Multiple Sclerosis,  Alzheimer’s, ADD, ADHD
  • Cancer prevention, treatment or remission
  • Heart Disease and Metabolic Syndrome
  • Cholesterol, Triglycerides, High Blood pressure, Stroke,
  • Diabetes, Pre Diabetes, Type I and Type II Diabetes, Gastro-paresis
  • Food allergies, intolerances, sensitivities — Inflammatory Bowel Disease (IBD), Irritable Bowel Syndrome   (IBS), Gastric Reflux Disease (GERD)
  • Weight Management, Hormone imbalance, Thyroid dysfunction
  • Autoimmune disorders

Bonni’s work experience includes a decade of long-term healthcare and physician concierge services before beginning her own private practice. Other professional experience includes Past President of the Manasota Dietetic Association, visiting lecturer at Parkinson’s Place, and media industry expert for ABC TV 7 Suncoast news and appearances on radio station WSLR 96.5 and Suncoast News Network.

Bonni, a working single mother of twins, demonstrates what is possible when you are determined and goal oriented. Her passion is to utilize the latest research, separating fact from fiction, to educate patients to take care of their bodies. She stays up to date by attending the latest cutting edge nutritional conferences in New York and Miami.  As an authority on lifestyle coaching, Bonni will ensure that you have all the tools to achieve your goals.

“Insanity – doing the same thing over and over again and expecting different results.” – Albert Einstein

Are you ready for a new way to approach your issue? Contact us now.

(941) 685-8074
BONNI@LONDONWELLNESS.NET

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