WORKOUT CHALLENGE: “THE SWINGSET”

Posted on February 8, 2010 by NU-FiT

MAKE TIME TO SWEAT TODAY….LET’S GO!!!!!

Here’s a great workout routine that you can do just about anywhere….

“THE SWINGSET”

AMRAP (As Many Rounds As Possible) in 15 minutes of:

15 Air Squats

10 Kettlebell Swings (M-55 lbs/F-35 lbs)

5 Burpees

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Here’s a picture version:

1) AIR SQUATS: (click here for VIDEO)

2) KETTLEBELL SWING:

Key points of the kettlebell swing:

- Use your hips to drive the kettlebell, not your arms

-Keep a good lumbar curve (arch in your lower back)

-Maintain a tight core

-Keep your weight on your heels

-Keep your chest up – don’t let the kettlebell pull your shoulders down

-The swing finishes with your hips fully extended and kettlebell overhead

3) BURPEES:

*Note: Perform a Push Up at the bottom; jump and clap at the top.

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That’s my challenge to you….will you step up???

If you don’t have a kettlebell, you may substitute with dumbbells, or even a medicine ball.

Please post comments, and results below :)

Be Well,

Maximillian Barry

Where Nutrition & Fitness Becomes a Lifestyle

Filed under: Quickie WOD, Workout Challenges | Tagged: , , , , , , , | 2 Comments »

HOMEMADE ORGANIC KETCHUP

Posted on February 3, 2010 by NU-FiT

My Homemade Organic Ketchup Recipe

Before we dive into the recipe, let’s get to know more about it…

~ For some people, it’s the only vegetable to hit their lips

~ First reference to ketchup in the English language: 1690

~ Amount of ketchup McDonalds uses annually in the U.S.: 250 million pounds

~ The Swedish consume the most ketchup per capita: 3.3 liters a year, three times as much as Americans

~ Heinz introduced the plastic squeeze bottle for ketchup in 1983

~  Ketchup or Catsup?

~ It’s in 97% of American homes

~ Contains lycopene, a carotenoid that functions as an antioxidant & gives the red color to tomatoes, watermelon, and red grapefruit

~ Adding ketchup to French fries will not make them into health foods

QUESTION: What’s so bad about ketchup?

It’s loaded with refined sugars and salt. That’s what.

It should be made primarily from vine-ripened tomatoes like this:

Here’s my organic, sugar-free recipe:

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INGREDIENTS

1 x 28 oz. Can Tomato Puree

1 x 6 oz Can Tomato Paste

1 Tbsp Vinegar (I like Unfiltered Raw Apple Cider)

1/4 Cup Water

1/6 tsp each Garlic & Onion Powder

1 pinch each Secret Spices: cinnamon, nutmeg, allspice

1 tsp Celtic Sea Salt

1/4 tsp Stevia Extract Powder

1/2 tsp Xanthan Gum (optional natural thickener)

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DIRECTIONS

In a large saucepan, pour in the 1st 4 ingredients. Stir, and bring to a simmer.

Add in the rest of the ingredients, and stir them in using a whisk.

Simmer for 10-20 minutes. The longer you simmer it, the thicker and more rich it will become.

Let cool,and pour into glass jar(s).

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Well, that wasn’t too bad now was it.

You should have been making your own this whole time!

Will keep in the refrigerator for 7-10 days.

If you like tangier ketchup, add a little more vinegar. Sweeter? Add more sweetener.

You can play with the spices & seasonings to develop your own signature ketchup. Spicy sounds good, too.

What’s you’re favorite ketchup accompaniment to have with you’re new recipe?

How will you tweak it? I’d love to know how it goes for you :)

ENJOY!

Be Well,

-Maximillian Barry

Where Nutrition & Fitness Becomes a Lifestyle

Filed under: Recipe Box | Tagged: , , , , , | 8 Comments »

WORKOUT CHALLENGE: PULL, PUSH, AND JUMP

Posted on January 27, 2010 by NU-FiT

WILL YOU STEP UP???

Here’s my challenge to you….

Kevin Past pulls Aircraft weighing 188,694 kg 8.8 meters!!!

What, you don’t want to practice your Aircraft Pulling today? Ok, we can save that for our next Workout Challenge together ;)

* * * * *

THE “PULL, PUSH, AND JUMP” CHALLENGE

* * * * *

If you can you pull, push, and jump- then you can do this Challenge!

Here’s the simple routine:

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AMRAP (As Many Rounds As Possible) in 20 minutes

3  DEADLIFTS

10  PUSH UPS

15  DOUBLE UNDERS

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Not completely sure how to execute these exercises?

I’ve provided a picture , with a YouTube Video Link above each one:

1. DEADLIFT

BARBELL DEADLIFT

2. PUSH UP

PUSH UP (SHE’S SHOWING OFF HER ONE-HANDER)

3. DOUBLE UNDERS

JUMPING ROPE

Considerations:

Remember that this routine is scheduled for AMRAP in 20 minutes, so the goal is to get through each move as fast as possible. Calculate when it’s necessary to take a brief pause, but keep the intensity up! The idea behind this Crossfit style workout is to tax you both physically AND mentally.

1. What weight should you use for the deadlifts?

Guys: 225 lbs

Ladies: 185 lbs

These figures are for very experienced deadlifters. To scale the weight down, use a weight that you could perform 8-10 reps with.

2. What if I can’t do that many push ups in a row?

Do your best throughout this entire routine. If needed you can limit your range of motion (ie- knee push ups).

3. Is there any other exercise I can substitute for these crazy double unders?

These DU’s are tricky, but practice is the only way you’ll be able to get the rhythm. High knee tucks makes a good sub here. Also, you may go ropeless! Yep, just pretend like you are actually jumping one….just don’t pretend that you’re working out LOL!!!

* * * * *

I’d like to thank my good friend, and fellow fitness-nut Frank Dennis (@QuantumFit_Indy) who designed this particular routine. Frank and I will be going heads up on this challenge, and will be sharing the results with you. One of the best ways to keep you motivated is to diet and exercise with a partner. Strong support teams increase your chances of making life altering changes. A healthier lifestyle starts today…BRING IT!!!!!

Please post your comments, adjustments, and questions below.

Be Well,

Maximillian Barry

Where Nutrition & Fitness Becomes a Lifestyle

AMRAP in 20 of 3 225lbs DL, 10 Push-Ups, 15 Double-Unders.

Filed under: Workout Challenges | Tagged: , , , , | 9 Comments »

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