Damage Control

Have Success Now and In January!

After more than 15 years in the fitness industry I am still amazed how often people put off starting a workout program until “next year.” Before you consider shutting it down during the holidays consider the following fact: Americans gain an average of 5 – 10 lbs. during the holiday season and never lose the weight! To put it into a larger perspective, over a course of five years, the holiday indulgence alone could result in 25 – 50 lbs. of weight gain!

Now before you chime in with, “But Jason, the holidays are so busy with, work parties, and family engagements, not to mention all of the temptations!” I completely understand and agree that you should be able to indulge, but within reason! Plus, that is an even better reason to start or continue your workout program. Worse case scenario, you gain no weight and create positive momentum going into the New Year. Best case scenario, you actually lose weight, finish the year strong, and become even more motivated come January!

Here are my top five tips for surviving the holiday season and starting the new year now!

Crazy 8

A recent article on msn.com listed these eight foods as excellent fat busters! Amazingly enough...they are all nutritious and simple!
The list was provided by Self magazine.

1. Almonds
2. Berries
3. Cinnamon
4. Soy Beans
5. Oranges
6. Swiss Cheese
7. Sweet Potatoes
8. Mustard

Click here for full article.

Hit the Gym Before Hitting the Slopes!

For many of us, that winter chill in the air can only mean one thing - ski and snowboard season is right around the corner.

While we eagerly wait for the first snowflake to hit, there is no better time to get ready physically.

Whether you're a novice or an experienced rider, the first day on the mountain can often be a humbling experience, leaving your body sore and exhausted. In our haste for fresh powder, it's easy to forget the vigorous demands a day on the slopes brings. Why not make this the year you prepare for it? Read full story.

Do Work!

Great Times w/"Team Wasted" Today!

"32 degrees & Sunny"
3 Rounds for time

1. Burpees - BW x 20-15-10
2. DB Clean & Press - 20-40# x 20-15-10
3. Alternating Lunges - 20-40# x 40-30-20
4. Plank w/alternating DB Row - 20-40# x 20-16-12
5. Pushups - BW x 40-30-20
6. 200 meter run

More Endurance in Less Time!

Most people's primary motivation for working out involves weight loss. Traditionally, experts suggest doing a minimum of 30 minutes of cardiovascular exercise at a moderate intensity three to five times a week in conjunction with resistance training two to three times per week. Realistically, most of us can't commit that much time to the gym. The good news is we don't have to. Read full story...

Answering the question....

What should I eat?

Like I always tell clients, it's not rocket science! Most of us know what we should and shouldn't put into our bodies. But with all of the fad diets and conflicting information from the media, it seems the goal is to confuse the American population rather than help.

The Harvard School of Public Health has great information regarding nutrition including, a modified healthy eating pyramid guide, breakdown of macro-nutrients, exercise tips, and much more!

I highly encourage anyone looking for honest information based on sound science to check out their website!

Do The Rockstar!

Gunshow doing her thing!

Today's Circuit

"Gunshow" - 3 Rounds

1. Crunch w/Overhead MB Press: 20# x 25
2. Reverse Lunge w/Touchdown: 25# x 15/leg
3. Rockstars: 25-45# x 15/arm
4. Plank w/DB Row: 25# x 15/arm
5. BOSU Squat Jumps: 25 reps
6. Power Chops: 9# NRG Ball x 15/side
7. 200 m run

Goal of today's workout was to keep "Team Wasted" moving at an aggressive but aerobic pace. 3 sets total, no timer, though you could push the intensity for more challenge...depends on the day...even all-stars need to dial it down a notch sometimes!