WARM-UP:
10 Push-ups, 15 Squats, 20 Jacks, 1 mile run.
Stretch.
WORKOUT:
- JUMP ROPE INTERVALS:
1 minute on, 1 minute off for a total of 10 intervals.
- 45 MINUTES OF UPPER BODY EXERCISES
- 20 HANGING ‘L’S
Hang from the bar, and lift to the
‘L’ position, return = 1rep.
- 50 BENT KNEE OBLIQUE CRUNCHES
On back. Knees bent, feet apart. Hands behind head. Right
elbow up towards left knee, back to center, right elbow up towards left knee,
back to center = 1 rep.
- 50 SIDE OBLIQUE CRUNCHES
Lie on left side, right hand behind
head, crunch targeting the oblique. Do all 50 on one side, then 50 on the
other.
- 100 ONE-SIDED SIT-UPS
Left arm to left ankle. Right side
is on the floor. Can also use a light DB.
- 20 HANGING DIAGONAL KNEE TUCKS (OBLIQUES)
Hang from bar, tuck knees up to left shoulder, back down,
then up to right shoulder = 1 rep.
RUN 1 MILE. COOL DOWN. STRETCH.
LIVE FOOD FOR THE LIVING,
DEAD FOOD FOR THE DEAD
Yes, you heard me right. Yes, it sounds like common sense. Live food for the living, dead food for the dead. We are whole, live, natural beings. Our cells thrive on whole, natural foods. Our immune system depends on them. Our brains function to their highest ability on them. Our performance craves them. Live food.
What is live food? Fresh fruits, fresh vegetables, nuts, seeds, whole grains, lean meats, poultry, and fresh fish. Yes, there are supplements made from fresh fruits, and vegetables, these too, are acceptable, but to be used as a supplement to your healthy meal plan, not in place of. Yes, there are protein powders intended to supplement, as well. Yes, we have fish oils in capsules, and green food in containers, so on and so forth. The main idea here is to eat fresh, wholesome, unadulterated food, as often as possible, throughout the day.
Some of us can plan ahead, have wholesome meals prepped for the day/week, etc., and are good to go. Yes, it takes a significant amount of time, and organizational skills to make it happen, yet, the benefits are far greater than any inconvenience. Others have careers, commitments, and are in places where it can be more challenging, yet it can be done.
Let's talk about dead food. I have a hard time even classifying this stuff as 'food'. It's more like manmade concoctions, geared to appeal to the basest of our desires...taste, to then sell to consumers, and line the pockets of the people who concocted them, with the almighty dollar. These individuals even go so far as intentionally adding illegal substances they know cause addictive cravings. They advertise on t.v., ads, and theaters, with the precept these 'foods' bring joy, are somehow good for you, and do no harm. These 'foods' make up over half of what is available in most grocery stores. They are there greeting you as you walk in. Aah, the bakery, you whiff it entering a store, see all the garbage neatly on display, and the live foods? Well, you'll have to head for the back of the store, or to the sides, they are to be found, by those truly seeking them.
Don't kid yourself. Your body cannot survive on these dead 'foods'. Eat fresh whenever possible. Steamed. Frozen. Canned as a last resort. Dead, for rare or desperate circumstances.
You hear of disease.
Let's take a look at a few interesting facts:
Studies on causes of cancer reveal the following:
1) 40% of cancer deaths are due to malnutrition.
2) 37% due to diet and alcohol
3) 30% due to tobacco
Now, let’s take a look at what the average American consumes yearly, it’s startling.
756 donuts
7 lbs. of potato chips
22 lbs. of candy
365 cans of soda
23 lbs. of ice cream
90 lbs. of fat
60 lbs. of cookies/cakes
134 lbs. of refined sugar
What American’s aren’t eating enough of?
41% do not eat fruit daily
82% don’t eat cruciferous veggies
72% do not obtain Vitamin C
80% do not obtain Vitamin A
84% don’t eat a high fiber diet
Sure, we all have those 'special' occasions, where there are generally dead foods offered as a form of celebration. Don't get me wrong, I'm not saying one must be perfect, remember, it's what we are doing the majority of the time that counts. When one is eating healthy, say Monday through Saturday, I see nothing wrong with a reasonable serving of a dessert, etc. I do believe it is a process to eat more healthfully. I believe a person should be allowed to have a 'free' meal once a week, and not feel as though they are deprived. It's when these things are a part of a daily regime that they become destructive. We are literally bombarded with junk. One must stand tall, and make the decision as what they desire for their body, their health, and their state of mind.
Can the American population expect to win the war on cancer, or any other disease, when people are literally starving themselves to death nutritionally? You be the judge. There are other factors determining one’s fate with...or without disease, but it would appear that a healthy diet, regular exercise, sunshine, clean air, and water can availeth much. Perhaps we would do well keeping in remembrance of the ole’ phrase “Eat to Live”, not “Live to Eat”.
Bon Appetit!
