Workout of the Day 07/20/10

Here is a beauty of a workout. Give it a try and post times to comments. A good time is around 35 min. so you can use that as a bench mark to push yourself.

MB Get Ups (10lb. MB) x4

In/Out Hops x20-------------------> Sit Ups x100

Burpees x5

Mountain Climbers x20------------> Push Ups x100

Box Jumps (30 inch box) x6

Jumping Jacks x20------------------> Squats (butt to MB) x200

*Pick an exercise grouping to start at and start a timer. Every minute on the minute you must perform the exercise couplet on the left. Think of it as your buy in. Use whatever time you have remaining in the minute to complete as many reps of the exercise in the right hand column as possible. This continues until all the reps of the exercises in the right hand column have been completed. example- start timer, perform 5 burpees and 20 mountain climbers then with the remaining time complete as many push ups as you can. When the timer hits 1 minute perform 5 burpees and 20 mountain climbers again. Then back to the push ups knocking off as many as you can from the 100 total reps. Post questions and times to comments. Go Get It!

Believe In The Goal

On Saturday May 15, 2010 Focus Fitness held its' first annual Fund Raise The Bar charity event for the Believe In The Goal Foundation. It was a huge success raising over 10 thousand dollars in its first year. People collected sponsors to compete and participate in a number of different fitness events: Bike, Run, Row, Team Circuit, Strongman, Women's Circuit, Classic Circuit, and the Hill Of Pain. Coming into the gym on Saturday there was a giant backdrop explaining the story of Todd Davison, his battle with cancer, and how he started his Believe In The Goal Charity. At the bottom of the display were inspirational quotes and I think one really stuck out and represented what the day was all about:

"You can either choose to do nothing, or to do something."

What we had was a group of people who decided to do something that day and the energy and atmosphere in the gym reflected it. It was contagious. You could just feel that something good was going on. There is something about good physical competition that brings out the best in people. People pushing themselves to their physical and mental limits for a good cause is truly something great to be a part of. Thank you to all the participants, volunteers, and sponsors. Next year will only be bigger and better.

click here to watch video of the strongman event

Hey everyone here is a video of our Saturday group going through our Believe In The Goal team circuit. This is the same team circuit that people will be competing in at the Fund Raise The Bar/Believe In The Goal charity event going down here at Focus Fitness on Saturday May 15, 2010. Watch the video and if you're interested contact us, sign up and raise some money for a great cause.

On Saturday April 24, 2010 J.P. Vigier and S.C. Bern captured the Swiss A Hockey Championship for the first time in 12 years. Click on the link to check out the parade and celebration. http://www.scb.ch/index.aspx

Olympic Winter Games Experience February 2010

-Focus Fitness was represented at the Olympics this past year as I had the opportunity to work at the ice hockey venue during the games in Vancouver. What a wonderful experience that was. I was assigned to athlete medical for the ice hockey venue which meant front row seats to alot of hockey games and practices. As an athletic therapist I was scheduled in to work with a doctor and a couple paramedics during games/practices; should anything go wrong we were responsible for ice extraction if necessary. Thankfully during my shifts there were no major injuries. The highlight of the games would have to be when Canada won the gold!! What an atmosphere in the city after that game! So proud to be Canadian. All in all it was a wonderful experience!

Workout of the Day 04/15/10

A- Back Squats 5x5,5,10,15,20

B- DB Step Ups 4x12/leg

C- DB Walking Lunges 4x21,18,15,12/leg

D1- SB Hamstring Curl 4x10

D2- Tip Toe Farmers Walk 4x60 feet

E1- BB Roll Outs 4x10

E2- Single Leg Crawl Ups 4x12/leg

HILL OF PAIN

Here is a video of our Saturday group going through what has become a Focus Fitness signature

workout. Like what you see? Click here to come Test Your Will.

A Great Man

“It’s just doing what I can with the platform I’ve been given. Everybody can do something. Everybody has a platform regardless of who you are, your background or where you’re from. With that platform you have, you can do something to help those around you. I’m just doing what I can with the platform I have.”- Israel Idonije

to read the full story click here

The Big Ed

My interest in fitness and weightlifting started at a very young age thanks to my parents. They were always very active and both have lifted weights for as long as I can remember. They actually converted part of their house into a weight room and that's where my brother, myself, our friends and a lot of the neighborhood kids grew up training. Its my Dad's 54th birthday today and both him and my Mom are still very active and continue to be a positive influence in my life. So in celebration of my Dad's birthday the workout of the day is a super set that he would make me do years ago when I was a skinny little kid just cutting my teeth in the weight room.

The Big Ed

1. Military Press (behind the head)

2. Push Press

3. Upright Row

4. Reverse Curl

5. Curl

6. Bent Over Row

7. Push Ups

-Perform 7-10 repetitions of each exercise depending on your fitness level with no rest in between.

-Rest 1 min. between rounds

-Complete a total of 5 rounds

*All the exercises are performed with the same bar so pick a weight that's challenging

Happy Birthday Dad!

Workout of the Day 03/23/10

Row x 2000 m (resistance 6)----------max burpees

Bike x 2.5 miles (med. tension)-------max box jumps (24 inch box)

Run x 1 mile-----------------------------max DB thrusters (20 lb. d.b.'s)

At each station you have 12 min. to complete the cardio aspect and as many reps of the complimentary exercise as possible. For example, if it takes you 8 min. to row 2000 m then you have 4 min. to complete as many burpees as you can. The number of repetitions of the complimentary exercise become your score. So if you completed 30 burpees then you get 30 points. There is a 2 min. rest between stations. At the end add up your total points from the three different stations and post your results to comments.

Pain Storm

Check out our morning group going through another beauty. Click here to come Test Your Will.

Penalty Box

Here is a video of our morning group the other day working hard through the Penalty Box workout. If you like what you see and want to come in and Test Your Will, click here.

Squat Like A Champ

How low do you go? I have had this discussion many times with people regarding the squat. The truth is that many people do not go low enough. Their biggest reason for doing so, they believe it puts too much stress on their knees. This is a common misconception. People stopping their squats short are actually putting more stress on their knees. Don't believe me? Read this great article by fitness expert Alwyn Cosgrove, read, where he debunks many leg training myths. When you are done reading come see us at Focus Fitness and learn to squat like a champ.

Workout of the Day 03/01/10

Bike, Run, Row

Bike (med. tension)-10 min.

Run (treadmill 2% incline)-10 min.

Row (hard resistance)-10 min.

Complete 10 min. at each station going for distance. Take 1 min. rest between exercises. Post total combined distance travelled to comments.

Not Getting The Results You Want?

Are you training at home or at a gym by yourself and not getting the results you were hoping for? This is a common problem that many people encounter when training alone or at home. The solution is simple: hire a trainer, join a group, or find a good training partner. It doesn't have to be a permanent thing if you are one of the lone wolf types, but studies show that it just might be what you need to kick start your training and obtain those results you have been chasing. Read this article from Alwyn Cosgrove, who is one of the top trainers especially when it comes to the area of fat loss.read article. If this article caught your attention and you want to get the most out of your training click to check out our trainers and programs that we have to offer. Your results are waiting.

8 Step Plan: Goal #8

Congratulations! This is it. The final goal of the 8 Step Plan. Lets do a quick recap of the progress that you have made so far. You are properly hydrated and eat your vegetables. You no longer eat fast food, you get enough sleep and protein and you exercise 3 times per week. Remember if you haven't made all of these things a habit yet it's ok. Just keep working at it and you will get there. This brings us to Goal #8.

Goal #8- See it through

Why Do It?- because now is as good a time as any. Do not wait. Do not procrastinate. Don't put it off until next Monday or spring or whenever. Just make up your mind and get it done. No one will do it for you. No one else is responsible for your success except for you.

How To Do It?- put value in it. Make it important. If you do not put a value on your health no one will.

- be relentless. Don't quit. If you get knocked down 7 times get up 8. Instead of finding a excuse or a reason to quit everyday find a reason to get it done. Think of one benefit for that day and use that reason for that day to do it. It shouldn't be hard to find a reason to take care of yourself, there are many of them.

- do it right. If you made it to this step and you skipped some along the way go back and do them.

- if you made it this far and you hit every goal keep it going. If you are hungry for more e-mail me, ajzeglen@gmail.com, and I can give you more steps.

Post any questions, thoughts, concerns or anything you want to comments. And remember if you want it, Go Get It!

Workout of the Day 02/19/10

Here is a beauty.

Crazy 8's Tabata:

1. In/out hops

2. Sledge hammer swings (10 lb. hammer)

3. Burpees

4. V-sit ups with SB

5. Mountain climbers

6. Supine bar rows

7. Seated Russian twist with MB (14 lb. ball)

8. Lateral hurdle hops (6 inch hurdle)

Workout follows Tabata intervals. Work 20 sec./rest 10 sec. repeat for a total of 8 sets for each exercise. Rest 1 min. between exercises. Really push yourself to see how many reps you can get in every 20 seconds.

8 Step Plan: Goal #7

For the 7th goal of the 8 Step Plan we are going to bump up our exercise routine from 2 times per week to 3 times per week. This workout is very high intensity and performed with your body weight so it is great to do at home or at the hotel if you travel a lot for work. You can now rotate between this workout and the previous workout, Goal #4, for a 3 day per week rotation.

Goal #7- Exercise 3 days per week

Body Weight Circuit:

1. Speed Squats

2. Burpees

3. Mountain Climbers

4. Alternating Jumping Lunges

5. In/Out Hops

6. Frog Hops

7. Sit Ups

8. Seated Russian Twist

Pick an exercise to start at. Work for 20 sec./rest 10 sec. and repeat for 8 sets per exercise. This type of interval is called Tabata, appropriately named after Japanese Dr. Izumi Tabata. Through various tests Dr. Tabata and his colleagues came to the conclusion that the 20 sec. work to 10 sec. rest ratio was the most effective combination to increase both anaerobic and aerobic capabilities in a person at the same time. What this means for you is a lot more work done in a lot less time. Making efficient use of our time is always a good thing.

Why Do It?- it benefits both anaerobic and aerobic energy systems

-requires no equipment and can be done anywhere

-efficient use of time so now you can fit a workout into even your busiest day

How To Do It- no secrets or tips here, just get a stop watch and get after it

There you have it, Goal #7. This workout will really test you. Leave comments on how it goes, I'm interested to hear some feedback on how the workout went for you. Until next week. Go Get It!

8 Step Plan: Goal #6

The sixth goal for this 8 Step Plan is another nutritional one. I can't stress enough how big of a role nutrition plays in our overall level of fitness. Protein plays a very key role in our quest for a healthier body and lifestyle. Before we go any further there are people with very negative views on high protein consumption and like anything else if something is abused or done improperly then yes there can be negative effects. The main arguments that you will hear will be that it can be hard on the kidneys and that it will turn the Ph balance in your body acidic so your body will be less efficient at burning fat. First of all the very first goal that we made and conquered in this 8 Step Plan was proper hydration. With proper hydration an increased amount of protein does not put any extra stress on your body's kidneys. Second, to combat the acidity of protein we must consume the proper amount of an alkaline food. Well you will remember that our second goal of the 8 Step Plan was to eat 1 cup of a high alkaline vegetable with every meal. So you see all these steps have worked in a progression and by doing so we have remedied the problem before it ever started and set ourselves up to have success.

Goal #6- Eat 20-30 grams of protein per meal (note: this is a starting point for people who currently do not have enough protein in their diets)

Why Do It?-when we eat foods that contain protein our bodies break them down into amino acids which are the building blocks for our muscle tissue

-protein actually helps with all tissue repair that occurs in the body

-body uses protein to help fight illness, disease and infection

-protein helps make cartilage

-unlike carbohydrates and fats the body does not store protein so it is vital to consume the proper amount every day

How To Do It-the best type of protein to consume is high density or complete proteins. These products come from animals (eggs, milk, fish) and contain a complete chain of essential amino acids. Incomplete or low density proteins are also good for the body. These are foods such as beans or nuts (which also contain healthy fats), you just want to make sure that the amino acids are present somewhere in your diet for muscle building.

-Preparation is key to success on this goal. Cook multiple chicken breasts are similar foods in bulk so you have enough for the next couple of days.

-It is also okay to supplement with protein. A good shake can be very helpful in the morning when you are short on time. They are also great for post workout allowing your body to absorb the protein that it needs at a faster rate than it can a solid food such as tuna or a chicken breast.

The topic of protein is a very big one and it can be discussed in great detail. We have just scratched the surface here with the basics for people who are currently consuming little to no protein in their diet. If you have any questions or would like some more detailed information on protein consumption leave a comment or send me an e-mail ajzeglen@gmail.com. Until next week. Go Get It!

8 Step Plan: Goal #5

Alright lets keep the ball rolling here. I hope the workout went well for everyone. We are on to a different type of goal this week that is very important, but often either over looked or forgotten. This goal will sound easy and simple, but lots of us don't do it. So lets get after it.

Goal #5- Get 6-8 hours of sleep per night

Why Do It?-There are many important reasons to get enough sleep. Here are a few:

-during sleep your body's neurons can shut down and repair any damage that occurred during the day, which in turn increases our ability to concentrate and form memories the next day

-tissue repair occurs when you sleep. This includes skin and muscle cells. The same muscle cells that we just worked at the gym that we want to repair and grow so we become stronger.

-insufficient sleep throws off the body's hormonal balance.

How To Do It-Between work, kids, and numerous other commitments getting adequate sleep can actually be a very difficult task. Here are a few tips that might help:

-try to keep your room as dark as possible, if you have to get up in the middle of the night to go to the bathroom try not to turn on any bright lights, just make sure you don't miss.

-try either having some white noise in the room like a fan or a relaxation c.d. playing quietly.

-avoid late night snacks right before you go to bed, especially anything high in sugar. It will create an insulin spike and you will have difficulty falling asleep.

-keep a journal by your bed and write down anything you were thinking about before you go to sleep. Think of it as clearing your head so you can relax.

So there you have it. Go get some more sleep. Post questions to comments. See you next week. Go Get It!

Workout of the Day 01/28/10

Don't have much equipment try this workout, all you need is a barbell. It's a guaranteed good sweat. If you have bad form take a rest otherwise you risk injury. Push yourself or get a few partners to join you and battle it out. Post your times on the blog.

750 REP BARBELL WORKOUT

- Complete 50 reps of each exercise before moving on to the next

- Goal is to finish as fast as possible with proper form

1) Push Press

2) Squats

3) B/O Rows

4) Alt Forward Lunges (25/leg)

5) High Pulls

6) Side Lunge (25/leg)

7) Supine Chest Press

8) Supine Skullcrushers

9) Deadlifts

10) SA Side Bends (25/side)

11) Front Raise

12) Alt Step Back Lunges (25/leg)

13) Sit-ups

14) Floor Sweepers (25/side)

15) Bicep Curls

8 Step Plan: Goal #4

So here we are already at the halfway point of the 8 Step Plan. Remember only keep moving on each week if you have completed the other goals and are staying consistent with them. If you haven't, stick with it, make it a habit, and then move on to the next one. The previous 3 Goals have all been more diet related, which are often the hardest changes to make, but it's still only part of the puzzle. The other important part is exercise of course so without further ado here is the first exercise goal of the 8 Step Plan.

Goal #4: Perform Strength Circuit 2x/week

Strength Circuit:

1. Barbell Back Squat

2. DB Bench Press

3. DB Step Ups

4. Chin Ups

5. Walking Lunges

6. Push Press

7. V-Sit Ups

Perform each exercise for 30 sec. Complete as many reps as you can in that time while keeping proper form. Rest 30 sec. then move onto the next exercise. Use a weight that is challenging. Complete the whole circuit 3 times through. *NOTE: Focus Fitness does not believe in putting any person under weight until they can efficiently move their own body weight. If you cannot perform a proper squat or push up with just your body weight DO NOT get under a loaded bar. Take the time to learn proper alignment and mechanics and then add weight.

Why Do It?- There are countless benefits to strength circuits, here are a few:

- increase lean tissue (muscle), which in turn elevates metabolism

- burns more calories both during and post workout as opposed to "steady state cardio"

- increase bone density

- for many more benefits and a more detailed look at circuit training visit our blog archive and

read the articles "A Closer Look At Circuit Training Part 1 and 2."

How To Do It- All you need is a little bit of space, a bar, and some

dumbells so if you don't have a gym membership don't sweat it.

- it is very important to do everything correctly so if you are unsure how to perform any of the

exercises feel free to contact me at the gym @ 488-6611 and as usual drop any

concerns, questions, or anything else to comments. See you next week. Go Get It!

Team Event Circuit for "Believe In The Goal Foundation"

Alright guys here's the events for the team circuit we will be having for are "Believe In The Goal Fundraiser Event" in early April 2010.

TEAM EVENT CIRCUIT

1) Sled push/pull (66lbs)

2) Burpee Chin Ups

3) Tire Flips

4) MB Get Ups (10lb ball)

5) Box Jumps (2 foot box)

6) Zig Zag 6 cone shuffle pattern

7) Snake 2 foot hurdle hops (9 total hurdles)

- Particiants will be at each station for a total of 5 minutes. There will be a 1 minute rest between stations. One partner works while the other rests so there is only one person going at a time. Total reps will be counted by adding the total you performed together.

- During the day of the event teams will consist of 4 participants teamed up in partners. There will be two stations of each exercise set up to accomodate this. Total reps will be counted by adding all four participants reps together. The goal is to perform as many reps as possible in your team of 4. There will be volunteers on the day of the event there counting your every rep so you can just focus on task at hand.

- Train hard and good luck to all.

Workout of the Day 01/18/10

Here's a great workout for you to try with a small group or team. It's short, challenging, and it keeps your heart rate up.

GROUP CIRCUIT RHIETS (REPEATED HIGH INTENSITY ENDURANCE TEST)

1) Clap Push ups 10 X (modified regular push-ups)

2) Box Jumps 10 X

3) Lateral Leap Jumps 12X

4) Mountain Climbers 25 X

5) MB Twists 20 X (10/side)

6) Dips 12 X

7) Sled Push/Pull in Plank 12 X (6/arm)

8) Flying Burpees (one length)

19) Sit & Reach 10 X (5/side)

- Repeat the same exercise for the given amount of reps every 30 seconds for 3 minutes (Total of six sets)

- Rest time is whatever time you have left over after completing the given amount of reps in the 30 second time period

- To modify the workout change the reps if to easy or to hard

- Good luck to you all

8 Step Plan: Goal #3

Congrats on coming back for goal number 3. This means that you are now properly hydrating yourself and eating your vegetables. Sounds like two small details, but they make a huge difference so keep up the good work. Now moving on to the third goal of the 8 Step Plan.

Goal #3: NO FAST FOOD

Why Do It?- Here are some negative aspects of fast food:

- high in sodium (salt)

- high in calories

- high in refined sugar

- high in unhealthy fats (saturated and hydrogenated)

- high in oxidized fats

- low in dietary fiber

Here are some of the health conditions that are linked to these negative aspects:

- hypertension (high blood pressure)

- diabetes (Type II)

- high cholesterol

- heart disease

- obesity

- many types of cancer

How To Do It- Most of it will come down to good old fashion will power, but here are a few tips to help:

- Verbally commit to it, tell people that are around you on a regular basis that it is your goal

- Be accountable to yourself, at the end of the day be honest and hold yourself accountable, if you don't no one will

- Keep healthy foods readily available, cut up vegetables and fresh fruit and have them in the fridge and ready to go. Most people eat "bad" because it's convenient, so make healthy foods more convenient to you by always having them around.

- Make it a habit. Eating "bad" can be unlearned just like it was learned and eating healthy can be learned. At first it will be hard, but the longer you go the easier it will become.

- Make the change gradually. Just like how this 8 Step Plan makes small changes that add up to a big difference, if you are someone who eats fast food five times a week then quitting cold turkey may be very difficult. If this is the case try cutting back to three times a week, then once a week, then none.

I have noticed that usually at this time I wish you good luck and tell you I'll see you next week. This week I would like to make a change. Lets get rid of good luck because really luck has nothing to do with it. It has to do with courage, hard work, commitment, and self respect. If you have all these things, and everybody does they just need to use them, then who needs luck. These changes are going to happen and you are going to reach your goals because you are going to make them happen. So instead of good luck lets say Go Get It!

I will see you next Monday! As usual any questions, concerns, progress updates, or anything at all can be posted on comments or e-mail me at ajzeglen@gmail.com.

Workout of the Day 01/12/10

Get your sweat on try this workout did it with are lunch group today. The goal is to finish the workout as fast as possible only resting when necessary. You must finish all the reps or distance before moving on to the next station or exercise. Good luck post your times and compare yourself to others.

WORKOUT

1) Box Jumps 20 X

2) Run 0.4m

3) Burpee Chin-ups 20 X

4) Run 0.4m

5) Tire Flips 20 X

6) Run 0.4m

7) Ab bench crunch with MB toss 20 X

8) Run 0.4m

9) SA Sled Rows in Plank 20 X

10) Run 0.4m

11) O/H MB Walking Lunges 20 X

12) Run 0.4m

8 Step Plan: Goal #2

So hopefully you have been successful with the first goal of the 8 step plan which was to drink 3 litres of water per day. If you haven't been, stick with it and get that goal completed before moving on to the next one. Don't worry you won't fall behind. You want to make drinking 3 litres of water per day automatic. Remember we want to successfully make multiple small changes over time instead of one giant change that we can't maintain. So that being said once you have made drinking enough water a habit here is the second goal.

Goal #2- Eat 1 cup of vegetables with every meal

Why do it?- Vegetables contain many vitamins and minerals that are antioxidants which aid in everything from fighting stress, to maintaining healthy eye sight, to reducing the risk of certain types of cancer

- Most vegetables are high in fiber which helps the body's digestive system function properly which in turn leads to healthy weight loss

- The high fiber found in vegetables will also make the body feel satiated (full longer), meaning you are less likely to snack constantly between meals

- Alot of vegetables have a high water, low sugar content making them fat free and low in calories

- Almost all vegetables are alkalines as opposed to acids (meats, grains). Keeping your body's PH balance at neutral or base alkaline will aid in your body's ability to lose fat. *NOTE- this does not mean that you should not eat protein and carbohydrates. It just means that you should eat vegetables with them.

How to do it- Here are a few tips to help you out, along with a list of good choices to get you started: -Next time you go grocery shopping load up on the veggies, in general they have a long shelf life and you can even buy them frozen which is a great choice because they will not lose their nutrients over time

- Prepare the night or the week before. Cut up your favourite vegetables and keep them in bags or containers in the fridge so they are ready to go for the next day or week.

- Throw some of your favourite vegetables together and mix with low fat salad dressing (think pasta salad minus the pasta).

-Here is a list of some vegetables that are either high fiber, high alkaline, or both:

-broccoli

-carrots

-cucumber

-peas

-mushrooms

-peppers (red, yellow, orange, green)

-spinach

-lettuce

-cabbage

-eggplant

Give this a shot for the next week and remember to still maintain your water intake. Good luck! Post any questions, comments, or motivation for others to comments. See you next Monday!

Workout of the Day 01/08/10

Killer Cardio

Complete the following exercises for the prescribed amount of reps in any order you choose as fast as you can (keep good form!)

Bike x 3 miles (medium resistance)

Row x 2000 m (hard resistance)

Sled Shuttle x 10 (88 lbs. on sled, 1 shuttle=15 yard sled push, 15 yard sprint, 15 yard sprint)

Burpees x 30

Sit Ups x 100

Skipping x 500

Mountain Climbers x 100

Box Jumps x 100 (24 inch box)

Good Luck! Post times to comments.

New Years 8 Step Plan To A Healthier You

Welcome to 2010 and the first day of the New Years 8 Step Plan to a Healthier You! Every New Year many people make the resolution to lose weight, get in shape, eat healthier and so on. Lets be honest, for most people this lasts a couple of days to a couple of weeks at best and then they fall off the wagon. The main reason for this is most people find it to be too much of a drastic change to their lifestyle. They go from one end of the spectrum to the other overnight and find it overwhelming, discouraging and hard to maintain. The fact is that making overnight resolutions will not work and they are not an effective way of getting things done. But, with attainable goals, a good plan and some hard work anything is possible. This is an 8 week challenge that will provide you with the plan, the hard work is up to you, and in the end the goals will become reality. How it works is every Monday for the next 8 weeks you will be given a goal for that week to complete for the next Monday. The goals will be reasonable, attainable pieces to the fitness puzzle that when put all together at the end of the 8 weeks will make for a healthier you. So lets get started.

Goal #1- Drink 3 litres of water per day

Why do it?- There are countless benefits to being properly hydrated here are some:

-increased energy

-water is nature's greatest anti-oxidant

-increased mental alertness and clarity

-lubrication of joints

-proper transportation of vitamins, minerals, and nutrients to your body's cells

-helps control body weight

-improves digestion

-aids in strength and flexibility

-slows aging process and makes skin look and feel younger

-decreases chances of developing diseases such as breast, bladder, and colon cancer

How to do it- Here are some tips to help you reach your first goal:

-buy a water bottle to carry around with you while at home or work. You will drink more water if it's always readily available to you.

-add some lemon to your water for a little bit of flavour. Lemon is also an anti-oxidant and the flavour will help your body absorb the water and hydrate faster.

-start every day by drinking a tall glass of water as soon as you wake up. This will help kick start your body's systems including your metabolism.

-drink a tall glass of water with every meal. This will help aid in digestion and keep you from drinking high calorie drinks while you eat.

* the 3 litres of water per day goal does not include water consumption for exercise. If you are already participating in an exercise program drink 1 cup of water for every 15 min. of exercise. If you are not yet participating in an exercise program don't worry, be patient, follow these 8 steps and we will get you there.

Good Luck! Post any questions, concerns, or motivation to comments. Work hard and see you next Monday.

Workout of the Day 01/01/10

Hope everyone had a great Christmas and New Years. Here is an appropriate workout for you to start off 2010 with a bang and sweat out all that booze.

The Hangover

100 Burpees
125 DB Swings (40 lbs. db)
150 Box Jumps (24 inch box)

*Complete the workout in the exact order listed, finishing all the reps of one exercise before moving onto the other. Good luck! Post times to comments.