Sprint and Core Workout
Rob Denny asked:
Sprinting is a great way to improve cardiovascular, agility and build a leaner tighter body. It is also a tough workout and should only be done if your in really good to great shape. If you’re not at this time, you can jog throughout this workout and build up to sprinting. This should be done 2 days a week.
Set up 5 cones (or anything you have as a visible marker) 90 feet apart (don’t get technical with this, just walk 30 paces which is roughly 3 feet per pace). Beginning at your 1st cone (doesn’t matter which end, the first cone is always your starting point), sprint to the 2nd. Now walk to until you reach the last cone. Sprint to the second cone. Walk to the last cone. Sprint to the 3rd cone. Sprint to the 4th cone. Walk to the last cone. Sprint all five cones. Walk to the first cone turnaround and go back to the start line. Repeat exercise. Once if combining, 4 times if doing solo.
Sprint for 30 seconds. Now walk 90 seconds to 2 minutes. That’s one rep, start by doing 5, work your way up to 8.
As soon as your done with sprints, do these core exercises.
The workout – do each exercise for the designated reps. Do all five without a rest. Once completed, repeat entire circuit again
Weighted crunch – Lie on your back, knees bent, holding a plate on your chest. Slowly crunch up, bringing your shoulder blades off the floor. Pause, then return to start position. That’s one rep, do 10-15. Please note – if it’s too hard to do with a plate, just do regular crunches.
Pulse up – Lie with your hands under your tailbone and your legs extended straight up toward the ceiling. Lift your hips off the floor in a straight line, pause, then lower to start position. That’s one rep, do 10-15.
Side Jackknife – Lie on your left side, with your legs with your legs nearly straight and slightly raised off the floor. Also lift your left torso off the floor, with your left forearm on the floor for balance. Hold your other hand behind your right ear, with your elbow pointed below your feet. Lift your legs toward your torso while keeping your torso stationary. Pause, slowly lower your legs to the start position. That’s one rep. Do 10-15, then switch sides.
Negative crunch – sit with your knees bent and your feet flat on the floor, shoulder width apart. Extend your arms in front of you with your fingers interlaced. Begin with your upper body at slightly less than a 90 degree angle to the floor. Lower your upper body toward the floor, curling your torso forward, rounding your lower back and keeping you abs contracted. When your upper body reaches a 45 degree angle to the floor, return to the start position. That’s one rep. Do 10-15
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Sprinting is a great way to improve cardiovascular, agility and build a leaner tighter body. It is also a tough workout and should only be done if your in really good to great shape. If you’re not at this time, you can jog throughout this workout and build up to sprinting. This should be done 2 days a week.
Set up 5 cones (or anything you have as a visible marker) 90 feet apart (don’t get technical with this, just walk 30 paces which is roughly 3 feet per pace). Beginning at your 1st cone (doesn’t matter which end, the first cone is always your starting point), sprint to the 2nd. Now walk to until you reach the last cone. Sprint to the second cone. Walk to the last cone. Sprint to the 3rd cone. Sprint to the 4th cone. Walk to the last cone. Sprint all five cones. Walk to the first cone turnaround and go back to the start line. Repeat exercise. Once if combining, 4 times if doing solo.
Sprint for 30 seconds. Now walk 90 seconds to 2 minutes. That’s one rep, start by doing 5, work your way up to 8.
As soon as your done with sprints, do these core exercises.
The workout – do each exercise for the designated reps. Do all five without a rest. Once completed, repeat entire circuit again
Weighted crunch – Lie on your back, knees bent, holding a plate on your chest. Slowly crunch up, bringing your shoulder blades off the floor. Pause, then return to start position. That’s one rep, do 10-15. Please note – if it’s too hard to do with a plate, just do regular crunches.
Pulse up – Lie with your hands under your tailbone and your legs extended straight up toward the ceiling. Lift your hips off the floor in a straight line, pause, then lower to start position. That’s one rep, do 10-15.
Side Jackknife – Lie on your left side, with your legs with your legs nearly straight and slightly raised off the floor. Also lift your left torso off the floor, with your left forearm on the floor for balance. Hold your other hand behind your right ear, with your elbow pointed below your feet. Lift your legs toward your torso while keeping your torso stationary. Pause, slowly lower your legs to the start position. That’s one rep. Do 10-15, then switch sides.
Negative crunch – sit with your knees bent and your feet flat on the floor, shoulder width apart. Extend your arms in front of you with your fingers interlaced. Begin with your upper body at slightly less than a 90 degree angle to the floor. Lower your upper body toward the floor, curling your torso forward, rounding your lower back and keeping you abs contracted. When your upper body reaches a 45 degree angle to the floor, return to the start position. That’s one rep. Do 10-15
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Categories: health Tags: Great Shape, Tailbone, Torso
Preparing for Birth – Boot Camp for New Dads Advises Parents of 19 Essential Items for the Hospital
Steve Dubin asked:
DATELINE: IRVINE, CA…
Greg Bishop, founder of Boot Camp for New Dads, a non-profit orientation program for fathers-to-be, operating in more than 260 hospitals, clinics, schools, fire stations and churches around North America and internationally, and author of two books on fathering, advises parents who are expecting to prepare a list of items to bring to the hospital, and keep it with the hospital bag to double check before heading out.
Below, Bishop shares the “19 Essential Items” that are listed in his most recent book Crash Course for New Dads: Tools, Checklists and Cheat Sheets:
A folder containing important documents including insurance cards, pre-admission forms, birth plan (two or three copies), etc.
Baby book (many nurseries will put your baby’s footprint in the book).
A watch with a second hand or digital readout.
Change of clothes and pajamas for mom (and dad, if staying overnight)
Warm shirt because hospital rooms are kept cool.
Basic toiletries such as a toothbrush, shaver, shampoo and deodorant.
Comfortable shoes, as you may do a lot of walking.
Something to read to mom.
CD, iPod or other music player with mom’s favorite music.
Pain-easing tools recommended at your birthing classes such as tennis balls, hot or cold packs, massagers, lotion, etc.
A bathing suit for dad to help mom take a shower which eases labor pains.
Something to eat and drink such as sandwich or power bars and juice, in a small cooler. Pack snacks for both of you for after the birth.
Cash to have on hand.
Pen and pad of paper.
Camera (photos and/or video), with extra film, battery, etc.
Address book and/or a list of phone numbers to announce birth.
Cell phone or calling card.
Champagne to celebrate. (Put your name on it and ask a nurse to store it in the fridge.)
Childbirth Coaching Guide from Crash Course for New Dads.
According to Bishop, “When you’re trying to get out the door and to the hospital, it’s guaranteed that you’ll forget one or more important items. Being prepared ahead of time is half the battle. In addition to considering our list of 19 Essential Items, expectant parents should talk to staff at the hospital; other attendees in birthing classes or someone they know who recently delivered a baby to get even more ideas for their list. Time is of the essence and you don’t want to have to drop mom at the hospital then rush back home to retrieve insurance papers or something else you must have. Every moment counts.”
Tips, Advice, Instructions and more
Greg Bishop offers strategies from more than 200,000 new dads that have gone through the Boot Camp for New Dads program in his second book, Crash Course for New Dads: Tools, Checklists and Cheat Sheets. His first book, Hit the Ground Crawling, covers work balance, being a dad, caring for a new mom and much more. Both books are available online at www.DadsAdventure.com.
New Dads Learn What to Expect at Boot Camp Workshops
Dads-to-be will be better equipped to face the challenges and opportunities of fatherhood after attending a Boot Camp “hands on” educational workshop. Men attend the class when they are expecting their first baby, and are joined in the workshop by “veterans” who had previously attended and have returned with their two to four-month-old baby in tow. They are able to give the dads-to-be a realistic idea of what to do and what to expect when their first baby comes. For many men attending, it’s their first time holding a baby.
Boot Camp for New Dads
Now celebrating their 18th year, Boot Camp for New Dads is nationally acclaimed as the “Best Practice” for preparing men to be fathers and has been named a U.S. Navy Model Program. Boot Camp for New Dads has prepared more than 200,000 men for fatherhood over the years.
With more than 4.1 million births (National Center for Health Statistics), and approximately 1.5 million men becoming new dads every year, it’s more important than ever for fathers to realize that being a “good provider” is only part of the very central role they have in their children’s lives.
For more information about Boot Camp for New Dads, visit www.bcnd.org, or to visit Dads Adventure, go to www.Dadsadventure.com. To arrange an interview with Greg Bishop, please contact sdubin@prworkzone.com, (781) 582-1061.
National and International Locations
Boot Camp For New Dads locations include ALASKA (Anchorage); ARIZONA (Chandler, Flagstaff, Gilbert, Mesa, Phoenix, Scottsdale, Sun City); ARKANSAS (Jonesboro, Paragould, Springdale); CALIFORNIA (Apple Valley, Bakersfield, , Fresno, Garden Grove, Irvine, Laguna Hills, Madera, Merced, Mission Hills, , Oakland, Orange, Pomona, Port Hueneme, San Diego, Santa Ana, Santa Barbara, , S. Lake Tahoe, Travis, Valley Springs); COLORADO (Aurora, Boulder, Colorado Springs, Denver, Durango, Fort Collins, Fort Carson, Greeley, Longmont, Thornton, Wheat Ridge); CONNECTICUT (Bristol, Danbury, New London); FLORIDA (Brandon, Clearwater, Hollywood, Jacksonville, North Palm Beach, Orlando, St. Petersburg, West Palm Beach, Sarasota, Tampa); GEORGIA (Atlanta, Elberton, Gainesville, Marietta, Savannah); HAWAII (Pearl Harbor, Schofield); ILLINOIS (Aurora, Carbondale, Champaign, Chicago, East St. Louis, Evanston, Freeport, Geneva, Great Lakes, Highland Park, Libertyville, Moline, Oak Park, Rockford, Springfield, Urbana, Winfield); INDIANA (Anderson, Bluffton, Hammond, Indianapolis, Jeffersonville, Kokomo); IOWA (Cedar Rapids, Des Moines, Jefferson, Sioux City); KANSAS (Junction City, Topeka); KENTUCKY (Paducah); LOUISIANA (Covington); MAINE (Auburn, Augusta, Bangor, Brunswick, Ellsworth, Waterville); MARYLAND (Annapolis) MASSACHUSETTS (Beverly, Ipswich, Lowell, Nantucket, Plymouth, Weymouth, Springfield); MICHIGAN (, Ann Arbor, Bay City, Centreville, Iron Mountain, Ithaca, Kalamazoo, Niles, St Joseph, Ypsilanti); MINNESOTA (Brainerd, Duluth, Robbinsdale); MISSISSIPPI (Tupelo); MISSOURI (Jefferson City) MONTANA (Billings, Helena, Miles City); NEBRASKA (Kearney, Lincoln, Omaha); NEVADA (Las Vegas) NEW HAMPSHIRE (Manchester, Portsmouth); NEW JERSEY (Princeton) NEW YORK (Glens Falls, Little Falls, Mineola, Rome, Utica); NORTH CAROLINA (Burlington, Chapel Hill, Charlotte, Concord, Ft. Bragg, Greensboro, Monroe, Raleigh, Shelby); NORTH DAKOTA (Grand Forks); OHIO (Akron, Cleveland, Columbus, East Cleveland, East Liverpool, Garfield Heights, Lima, Lorain, Mayfield Heights, Middleburg Heights, Orange Village, Portsmouth, Toledo, Warren, Westlake, Youngstown); OKLAHOMA (Claremore, Oklahoma City, Tulsa); OREGON (Corvalis, McMinnville, Salem, Silverton); SOUTH CAROLINA (Columbia, Pickens, Walhalla); TENNESSEE (Chattanooga, Knoxville, Memphis); TEXAS (Amarillo, Dallas, Fort Hood, Longview, Lubbock, Plano, San Antonio, Texarkana, Waco, Webster); VERMONT (Barre, Brattleboro, Middlebury); VIRGINIA (Charlottesville, Chesapeake, Hampton, Richmond) WASHINGTON (Everett, Fairchild AFB, Longview, Olympia, Puyallup, Yakima); WEST VIRGINIA (Wheeling); WISCONSIN (Florence, Green Bay, Madison, Oshkosh, Watertown, Wausau); JAPAN (Atsugi, Yokosuka), ITALY (Sicily); UNITED KINGDOM [a.k.a. Hit the Ground Crawling] (Birmingham, Liverpool)
Kansieo.com
DATELINE: IRVINE, CA…
Greg Bishop, founder of Boot Camp for New Dads, a non-profit orientation program for fathers-to-be, operating in more than 260 hospitals, clinics, schools, fire stations and churches around North America and internationally, and author of two books on fathering, advises parents who are expecting to prepare a list of items to bring to the hospital, and keep it with the hospital bag to double check before heading out.
Below, Bishop shares the “19 Essential Items” that are listed in his most recent book Crash Course for New Dads: Tools, Checklists and Cheat Sheets:
A folder containing important documents including insurance cards, pre-admission forms, birth plan (two or three copies), etc.
Baby book (many nurseries will put your baby’s footprint in the book).
A watch with a second hand or digital readout.
Change of clothes and pajamas for mom (and dad, if staying overnight)
Warm shirt because hospital rooms are kept cool.
Basic toiletries such as a toothbrush, shaver, shampoo and deodorant.
Comfortable shoes, as you may do a lot of walking.
Something to read to mom.
CD, iPod or other music player with mom’s favorite music.
Pain-easing tools recommended at your birthing classes such as tennis balls, hot or cold packs, massagers, lotion, etc.
A bathing suit for dad to help mom take a shower which eases labor pains.
Something to eat and drink such as sandwich or power bars and juice, in a small cooler. Pack snacks for both of you for after the birth.
Cash to have on hand.
Pen and pad of paper.
Camera (photos and/or video), with extra film, battery, etc.
Address book and/or a list of phone numbers to announce birth.
Cell phone or calling card.
Champagne to celebrate. (Put your name on it and ask a nurse to store it in the fridge.)
Childbirth Coaching Guide from Crash Course for New Dads.
According to Bishop, “When you’re trying to get out the door and to the hospital, it’s guaranteed that you’ll forget one or more important items. Being prepared ahead of time is half the battle. In addition to considering our list of 19 Essential Items, expectant parents should talk to staff at the hospital; other attendees in birthing classes or someone they know who recently delivered a baby to get even more ideas for their list. Time is of the essence and you don’t want to have to drop mom at the hospital then rush back home to retrieve insurance papers or something else you must have. Every moment counts.”
Tips, Advice, Instructions and more
Greg Bishop offers strategies from more than 200,000 new dads that have gone through the Boot Camp for New Dads program in his second book, Crash Course for New Dads: Tools, Checklists and Cheat Sheets. His first book, Hit the Ground Crawling, covers work balance, being a dad, caring for a new mom and much more. Both books are available online at www.DadsAdventure.com.
New Dads Learn What to Expect at Boot Camp Workshops
Dads-to-be will be better equipped to face the challenges and opportunities of fatherhood after attending a Boot Camp “hands on” educational workshop. Men attend the class when they are expecting their first baby, and are joined in the workshop by “veterans” who had previously attended and have returned with their two to four-month-old baby in tow. They are able to give the dads-to-be a realistic idea of what to do and what to expect when their first baby comes. For many men attending, it’s their first time holding a baby.
Boot Camp for New Dads
Now celebrating their 18th year, Boot Camp for New Dads is nationally acclaimed as the “Best Practice” for preparing men to be fathers and has been named a U.S. Navy Model Program. Boot Camp for New Dads has prepared more than 200,000 men for fatherhood over the years.
With more than 4.1 million births (National Center for Health Statistics), and approximately 1.5 million men becoming new dads every year, it’s more important than ever for fathers to realize that being a “good provider” is only part of the very central role they have in their children’s lives.
For more information about Boot Camp for New Dads, visit www.bcnd.org, or to visit Dads Adventure, go to www.Dadsadventure.com. To arrange an interview with Greg Bishop, please contact sdubin@prworkzone.com, (781) 582-1061.
National and International Locations
Boot Camp For New Dads locations include ALASKA (Anchorage); ARIZONA (Chandler, Flagstaff, Gilbert, Mesa, Phoenix, Scottsdale, Sun City); ARKANSAS (Jonesboro, Paragould, Springdale); CALIFORNIA (Apple Valley, Bakersfield, , Fresno, Garden Grove, Irvine, Laguna Hills, Madera, Merced, Mission Hills, , Oakland, Orange, Pomona, Port Hueneme, San Diego, Santa Ana, Santa Barbara, , S. Lake Tahoe, Travis, Valley Springs); COLORADO (Aurora, Boulder, Colorado Springs, Denver, Durango, Fort Collins, Fort Carson, Greeley, Longmont, Thornton, Wheat Ridge); CONNECTICUT (Bristol, Danbury, New London); FLORIDA (Brandon, Clearwater, Hollywood, Jacksonville, North Palm Beach, Orlando, St. Petersburg, West Palm Beach, Sarasota, Tampa); GEORGIA (Atlanta, Elberton, Gainesville, Marietta, Savannah); HAWAII (Pearl Harbor, Schofield); ILLINOIS (Aurora, Carbondale, Champaign, Chicago, East St. Louis, Evanston, Freeport, Geneva, Great Lakes, Highland Park, Libertyville, Moline, Oak Park, Rockford, Springfield, Urbana, Winfield); INDIANA (Anderson, Bluffton, Hammond, Indianapolis, Jeffersonville, Kokomo); IOWA (Cedar Rapids, Des Moines, Jefferson, Sioux City); KANSAS (Junction City, Topeka); KENTUCKY (Paducah); LOUISIANA (Covington); MAINE (Auburn, Augusta, Bangor, Brunswick, Ellsworth, Waterville); MARYLAND (Annapolis) MASSACHUSETTS (Beverly, Ipswich, Lowell, Nantucket, Plymouth, Weymouth, Springfield); MICHIGAN (, Ann Arbor, Bay City, Centreville, Iron Mountain, Ithaca, Kalamazoo, Niles, St Joseph, Ypsilanti); MINNESOTA (Brainerd, Duluth, Robbinsdale); MISSISSIPPI (Tupelo); MISSOURI (Jefferson City) MONTANA (Billings, Helena, Miles City); NEBRASKA (Kearney, Lincoln, Omaha); NEVADA (Las Vegas) NEW HAMPSHIRE (Manchester, Portsmouth); NEW JERSEY (Princeton) NEW YORK (Glens Falls, Little Falls, Mineola, Rome, Utica); NORTH CAROLINA (Burlington, Chapel Hill, Charlotte, Concord, Ft. Bragg, Greensboro, Monroe, Raleigh, Shelby); NORTH DAKOTA (Grand Forks); OHIO (Akron, Cleveland, Columbus, East Cleveland, East Liverpool, Garfield Heights, Lima, Lorain, Mayfield Heights, Middleburg Heights, Orange Village, Portsmouth, Toledo, Warren, Westlake, Youngstown); OKLAHOMA (Claremore, Oklahoma City, Tulsa); OREGON (Corvalis, McMinnville, Salem, Silverton); SOUTH CAROLINA (Columbia, Pickens, Walhalla); TENNESSEE (Chattanooga, Knoxville, Memphis); TEXAS (Amarillo, Dallas, Fort Hood, Longview, Lubbock, Plano, San Antonio, Texarkana, Waco, Webster); VERMONT (Barre, Brattleboro, Middlebury); VIRGINIA (Charlottesville, Chesapeake, Hampton, Richmond) WASHINGTON (Everett, Fairchild AFB, Longview, Olympia, Puyallup, Yakima); WEST VIRGINIA (Wheeling); WISCONSIN (Florence, Green Bay, Madison, Oshkosh, Watertown, Wausau); JAPAN (Atsugi, Yokosuka), ITALY (Sicily); UNITED KINGDOM [a.k.a. Hit the Ground Crawling] (Birmingham, Liverpool)
Kansieo.com
Categories: health Tags: Comfortable Shoes, Hand Pen, Paper Camera
Why is America Going Fat?
Sarah Caddle asked:
Everyone is in agreement that the US now has an obesity and diabetes problem in alarming proportions. The present lifestyle of the typical American and progress in the society has promoted a fat rich diet, and the sedentary routine of most Americans which has further exacerbated the situation. During the 80’s, the US government and some medical groups have devised a diet nutrition los angeles which is low fat and high in carbohydrate. The US FDA came out in 1992 with a FDA recommended Food Pyramid for Americans to reflect this recommended diet. A “healthy” diet by the typical American family then was made up of bread, rice, pasta and cereals. This diet further aggravated the problem.
How did the experts got it all so wrong? The recommended diet was based on what was understood then as the healthy weight loss diet based on existing scientific evidences during that time. It was believed then that a low-fat, high-carb was the right combination for a healthy diet. The bases of this recommended diet were studies done on a pre-industrialization setting, where obesity and heart diseases were not yet serious and prevalent. The recommendation failed to establish the distinction between good carbs and bad carbs or between good fats and bad fats. During that time studies on good fats and its benefits to the heart had not yet been performed.
Following these recommended healthy weight loss diet, the food industry churned out baked products rich in low-fat, low-cholesterol including cookies and pastries, made with refined flour and sugar. Highly saturated animal fats were replaced by coconut and palm oil. Consumers were led to believe that the latter are healthy alternative to the former. We all know now that coconut and palm oils were just as highly saturated as animal fats. Subsequent “inroads” in nutrition research have not improved the situation as well. Tropical oils were replaced with bydrogenated or partially hydrogenated vegetable oils which were the direct cause of heart attack, stroke, diabetes and other serious health problems. As if things were not worse already, trans-fats were used to replace saturated fats.
All these unfortunate events have conspired and aggravated the situation leaving the American society with more serious health problems than ever before.
Caffeinated Content for WordPress
Everyone is in agreement that the US now has an obesity and diabetes problem in alarming proportions. The present lifestyle of the typical American and progress in the society has promoted a fat rich diet, and the sedentary routine of most Americans which has further exacerbated the situation. During the 80’s, the US government and some medical groups have devised a diet nutrition los angeles which is low fat and high in carbohydrate. The US FDA came out in 1992 with a FDA recommended Food Pyramid for Americans to reflect this recommended diet. A “healthy” diet by the typical American family then was made up of bread, rice, pasta and cereals. This diet further aggravated the problem.
How did the experts got it all so wrong? The recommended diet was based on what was understood then as the healthy weight loss diet based on existing scientific evidences during that time. It was believed then that a low-fat, high-carb was the right combination for a healthy diet. The bases of this recommended diet were studies done on a pre-industrialization setting, where obesity and heart diseases were not yet serious and prevalent. The recommendation failed to establish the distinction between good carbs and bad carbs or between good fats and bad fats. During that time studies on good fats and its benefits to the heart had not yet been performed.
Following these recommended healthy weight loss diet, the food industry churned out baked products rich in low-fat, low-cholesterol including cookies and pastries, made with refined flour and sugar. Highly saturated animal fats were replaced by coconut and palm oil. Consumers were led to believe that the latter are healthy alternative to the former. We all know now that coconut and palm oils were just as highly saturated as animal fats. Subsequent “inroads” in nutrition research have not improved the situation as well. Tropical oils were replaced with bydrogenated or partially hydrogenated vegetable oils which were the direct cause of heart attack, stroke, diabetes and other serious health problems. As if things were not worse already, trans-fats were used to replace saturated fats.
All these unfortunate events have conspired and aggravated the situation leaving the American society with more serious health problems than ever before.
Caffeinated Content for WordPress
Categories: health Tags: Diet Nutrition, Healthy Diet, Time Studies