Todays Workout

10 Squats, 10 Sandbag High Pulls, 10 Sandbag Push Jerks, 10 Sit Ups. As many rounds as possible in 12 minutes.

Record your score.

Train hard!

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Counting the Cost of Health Changes

Whilst walking back from a coaching appointment earlier today I reflected on how small changes really can make a big difference in the long term. Can something as simple as my walk to work make a real difference? I think it can. And, in this article, I'd like to talk about two of my favourite things - exercise and investing. And how, given enough time, one small change can quite literally change your life.

Firstly, let me just say that I don't typically agree with calorie counting but I'll be using some conventional wisdom examples here to illustrate some points. I'll also be making some assumptions about the stock market, but again, please don't be put off!

I find myself walking most places - to visit clients, to do my shopping and to head to meetings. This is a personal choice and I love walking so it isn't a huge hardship for me. I got to thinking, however, that there would be (and there are) plenty of people who would drive or take the bus or train for these same journeys. On average, I walk around 6 miles per day but what would happen if I didn't do this and I took the car or bus?

Health, Wealth and Happiness


Health


There would of course be a decrease in my health - most notably through a decrease in aerobic activity and calorific expenditure. There would also be a number of other factors, including a reduction in exposure to sunlight (resulting in a reduction in Vitamin D production) and a reduction in general mobility. Let's just take calorific expenditure as an example. Using some (albeit "guess-timate") software I've calculated the likely calorie expenditure of my daily 6 mile walk.

The following figures have been calculated for a 85kg/187lb male walking at around 4mph over the course of an average working week (5 days):

Calorie expenditure per day through walking: 630 kcal
Calorie expenditure per week (5 days) through walking: 3150 kcal
Calorie expenditure per year (52x5) through walking: 163,800 kcal

That's a staggering amount of calories burned over the course of a year.

Furthermore, we could break these calories down into potential fat utilisation. If we assume that each gram of fat provides 9 kcal then we get the following results:

Potential fat burned per day through walking: 70g
Potential fat burned per week (5 days) through walking: 350g
Potential fat burned per year (52x5) through walking: 18,200g

While this is simple, and admittedly slightly skewed science, we do see that my simple walk has the potential to burn 18.2 kg/40lbs of fat per year. There are of course a number of important dietary factors to consider here - but as a means to increase calorie expenditure this cannot be ignored.

This is just one measure but we can begin to see the impact of small changes - removing my daily walk would obviously have a huge impact on my current level of health.

Wealth

What about my wealth? If I switched to driving or taking the bus my daily expenditure would come to approximately £5/$7.50. Or a loss of £1300/$1950 per year. Doesn't seem like a huge expense for the convenience does it? If I had taken that expense and invested it instead then the results would shock you.

Travel expenses per day: £5/$7.50
Travel expenses per week (5 days): £25/$37.50
Travel expenses per year (52x5): £1300/$1950

Let's say I'd invested that money (as an automatic deduction from my account) into a managed fund or other investment vehicle. I've used a potential return of 10% p.a. (which is fairly conservative if you know where to invest). The results are as follows:

After 1 year: £1366/$2049
After 5 years: £8341/$12,511
After 10 years: £21,774/$32,661
After 20 years: £78,249/$117,373
After 30 years: £224,732/$337,098

This is the power of compound interest - investing money and not touching it allows the interest to compound (or grow) on itself.

Happiness


I certainly appreciate that the examples I've given here are not appropriate for everyone. Some of us will be able to apply this to our own lives to a lesser or greater degree but hopefully we can all appreciate the message.

I wish you all the very best for health, wealth and happiness.

If you have any questions about anything covered in this article please do get in touch:

matthewpalfrey@gmail.com

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Is It Friday Yet?

I know, I know it's only Tuesday but hey! a girl can dream :) It's been quite a busy week thus far, but in a good way! I've gotten a lot of work done and been really productive. I finished last night off with some Dannon Light & Fit strawberry-banana yogurt and laundry. I had an ridiculous amount of laundry to do! While I was away (from blogging) my closet flooded and the damp carpet created a terrible smell that, unfortunately, did not escape my clothing. The plan was to get my clothes dry cleaned and the clothes that can be washed regularly were to be taken to place that will wash, dry, and fold them. The great thing about this was that the school was going to cover the costs, the downside was that since I don't have a car I wasn't able to take them to a dry cleaner. I ended up washing a large portion of the clothes over the spring and finally finished the rest of them last night. For the last week (since Spring Break) I've been living out of my suit case! Last night I spent a lot of time washing and folding clothes. My bathroom looked like a dry cleaners, I had clothes and bras air drying everywhere! My poor suite mate had to walk through a shopping mall to get to the shower. Surprisingly enough, I managed to make to make it into bed at by midnight.

As I've mentioned before I am absolutely in love with the ToneItUp girls! They have the most amazing workouts, attitudes, and bodies! I've been watching them for about a year and just recently they came out with a new video series - Spring into Bikini Season!

I was sold on this instantly! Their videos are amazing and their diet and fitness plan has been very successful. Unfortunately, I don't have the money to purchase their diet plan (plus I have my own - South Beach hehe) but I can watch their videos! I signed up for this about a week after they launched it. This series is made up of giveaways, challenges, giveaways, and tips. It's 8 weeks long and it pretty much laid out step-by-step. Below, I'm going to include a series of links so that ya'll can check out this awesome series and girls!

• Tone It Up blog: This is how I found the Spring into Bikini Season program. This is also awesome because you can subscribe to it on your blogger feed.

• Tone It Up YouTube page: You can watch all of their videos here and it's really easy navigate.

• Bikini Strap Workout: This is a print out of the first workout if you just want to check it out :)

• Spring into Bikini Season Calender 1: *Hopefully this link works* Just in case you want to see what the workouts and program entitles here ya go!

I'm starting from day one (or three I guess since it's Tuesday) and in true ToneItUp fashion I began this morning at 7:00am with a half hour cardio workout. I chose to do the elliptical for a half hour because it's low impact and my hip felt fine during and after. Even though it's not on the calender I'm going to do some sort of ab or leg workout also. Today I haven't been 100% on the on South Beach train. I started off my day with a handful of walnuts and some water. For breakfast I had an egg and some sausage (gotta mix it up a little bit). This was all before 9:30 am so by the time lunch rolled around at 3:45 pm I was super, super hungry. I had a gigantic leafy salad with what was supposed to be grilled chicken. Unfortunately, the grill gave me chicken strips and at that point I was way too hungry (and in a hurry to get to work) so I just cut it up and threw it on top. I only ate three of them so I don't feel too bad.

Woah! This was quite the long post but I hope that ya'll enjoyed it!

I'll leave you with a delicious ToneItUp smoothie video (back from when they first started)!

Please leave a comment below if you want to join me with the Spring into Bikini Season series! (you can also leave a comment just cause :) )

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Pat on the Back

I must I'm very proud of myself and although the day is not over I feel safe to say that I went one full day without and carbohydrates! I didn't eat any fruit, bread, or starches (potatoes and such). This is huuuuuge for me! For anybody who has read any of my older posts they are FULL of remorse for sneaking a cupcake or piece of toast but today I was able to resist all temptation. Needless to say I'm really happy. I wrapped up the day with some steamed spinach, garbanzo beans, kidney beans, feta cheese, corn (kind of starchy...), and peas with salt, pepper, and garlic. I decided that I needed some extra protein so I had some brisket with a little bit of barbecue sauce. All in all a packed day. Now to do some laundry!

Over and Out!

Annie

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Todays Workout - Short and Sweet

30-20-10 of Sandbag Thrusters and Pull Ups.

Record your time.

Train hard!

Need Sandbag Fitness training equipment?
Custom Made Sandbags

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Off to a.... Good Start

Thus far I have managed to eat carbs only once and that was due to pure necessity. I generally eat at the cafeteria on upper campus because the dining hours fit my schedule much better. Unfortunately, their salad bar refrigerator hasn't been working all weekend so the only other options were pizza, burgers (and all that kind of jazz etc.), as well as sandwiches. I decided to go with grilled chicken on pita with provolone and dressed it with the little bit of lettuce available, tomatoes, and a tiny bit of ranch. It was delicious! I finally found something on campus that I actually enjoy eating. Not gonna lie, it was nice eating a pita yesterday but hopefully the salad bar is back and fully functioning. I spent a large portion of my day yesterday helping my roommate move into her new apartment with her boyfriend so I didn't get a work out in. My hip was really sore after running on Saturday. I have double jointed hips so sometimes they do funny things; I've never had them hurt after running but I definitely needed to ice them.

I'm planning to get right back in the saddle today with some low impact elliptical and weights. So far I've started my day off carb free which was much harder than I though that it would be. I guess it wasn't totally carb free because I did have a Green Machine just so I could get in some essential nutrients that I don't factor into my normal diet. In addition I had an omelet with mushrooms and ham but then I remembered that I don't actually like mushrooms so I just ate around them... Don't get me wrong I love the taste of mushrooms but the rubbery texture gets me every time, and not in a good way. I really like eggs but I don't generally eat them without toast or something so I decided to try something new and slather them in salsa - definitely a very effective attempt at making them easier to eat.

So here's to a great day that feels more like a Friday than a Monday!

Annie

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Brute Force Sandbags

If you are interested in getting your hands on a great, custom-made sandbag then be sure to visit Brute Force Sandbags. You can also find out more about their sandbags here

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Ch-Ch-Changes

As I said in my last post (from like an hour ago...) I'm rededicating myself to this blog and my goals! After reading my older posts I decided that I need to go back to being that girl that's super determined to be fit and toned. Although that image is always in the back of my mind I need to make it a priority again. I decided that I'm going to go back on the South Beach (not that sticking to it for a day counts...) because it's a diet that I can maintain eating cafeteria food and when I go out with my friends. I made my decision on Friday and the only carbs I have eaten since then is about a cup of brown rice and my Naked Juice Green Machine has fruit in it. Considering that I've had a lot of temptation since then I'm pretty happy with myself ;)

=

Today consisted with a lot of sleeping, a short run (I forgot that running when it's 85 outside is hard...) as well as a handful of walnuts, a super delicious giant salad, and some Green Machine.

Till Tomorrow

Annie

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...and I'm Back! (For Good This Time)

The other day I was thinking about when I first stumbled upon blogger and I knew that I was coming up to my 1 year anniversary but I hadn't realized that it already passed! I first joined and started reading blogs in February of last year. So much has changed since then. I went through and started reading my old blogs this afternoon and it almost seems like a different person writing them. I remember thinking that by this time I would already have lost all the weight that I had set out to do. Although I have lost some weight I'm still not at my goal. Regardless, in my journey to lose I have actually gained and it doesn't show up on a scale :)

I have found a confidence and security that I've never had before! I still wouldn't call myself a super secure or confident person but I'm definitely come a long way from my starting point. This year I definitely invest more time and energy in my appearance and the way I present myself. I used to go to class or out and about in yoga pants and a tee but not this year. Sure, I still live in sweats in my room but I try to look put together when I'm around people other than the cast of Law and Order. My new found confidence didn't come from make up or jeans but from ya'll - bloggers, bloggies, and the healthy living community. Finding this resource was a wonderful thing! I feel so embraced by this group of women all fighting the same fight!

That being said, I know that I have been gone for a while but I'm rededicating myself to this blog. I kept telling myself that I wasn't blogging because I didn't have anything to blog about (that's partly true...) or I didn't have time but I realized that I do have something to blog about, my life! I realize that a lot has changed since I started writing and this blog has kind of taken a new direction. I don't necessarily want to return to the mindset I had then but it has definitely put me back on track with my goals but I'll put all that in another post, this one's long enough :)

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Todays Workout - Sandbag Strength

Heavy Sandbag Push Jerks, Knees-to-Elbows, Heavy Sandbag Back Squats. Max repetitions on each exercise, no rest between exercises, rest 3-5 minutes between each set of three exercises. Repeat for a total of 5 rounds.

Record your score.

Train hard!

Need Sandbag Fitness training equipment?
Custom Made Sandbags

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The Concept of Specificity in Fitness

Back when I was originally studying for my Physical Education qualifications we were always told about the principle of specificity - essentially meaning that you get good at whatever you do. It's strange, but in todays fitness industry I'm often surprised how rare it is for people to consider this when they are choosing exercise options.

If you thought about the things that you do for fitness, could you really say that you wanted to become better at doing them? Would an increased skill level in using the elliptical, the chest press or performing a crunch really help in daily life? In fact, I would imagine that most people never perform these types of things outside of the gym environment.

We typically see people choosing programmes, systems or exercises based on a variety of factors but rarely does specificity come into the equation. I regularly speak to clients or friends who want to lose weight, tone certain muscles or build strength but it is a rare occasion when someone tells me that they want to get better at a certain movement. Many times, it seems as though people don't make the connection between exercise and daily life. Exercise, for many, has become a series of arbitrary goals:

• "I want to build muscle so that I can burn more calories at rest"
• "I want to burn X number of calories per session"

I prefer to take a different approach to goal setting - how can we improve a persons ability to move well and enable them to accomplish everything they want to in daily life. I like to consider what they currently do, what they can't do and what they've always wanted to be able to do. I find this gives a certain clarity to the programming process and can achieve a much greater level of "real world success". I try to encourage others not to follow programmes simply because everyone else is - make your own choices based on what you want to be able to achieve.

Start to take a look at your daily schedule and compare this to your current gym routine - are there any parallels? If not, start to add in some exercises that will work towards improving some basic skills e.g.

• Deadlifts (and especially suitcase variations) will assist in picking things up from the floor such as shopping bags or children
• Lunges and their variations will improve Gait (walking)
• Cleans and Presses will improve your ability to lift things above your head such as putting objects onto a high shelf
• Step Ups will improve your ability to walk up stairs
• Squats will improve your ability to stand up and sit down

These are some very basic examples but hopefully you can see how you might start to analyse your programme in a slightly different way.

Sandbag Training also fits well into this concept and one of the major reasons that I train with them is that they respond more like a "real world" weight. The sand shifts and it is difficult to stabilise - you don't get this challenge from a pair of dumbbells. And, while I may not be able to lift the same amount of weight in a sandbag as on a bar, I feel as though it is a truer representation of my actual strength.

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Archived Workouts

I have just finished archiving the workouts from 2010. They are available in the:

WORKOUT SECTION

I have just reinstated the comments feature too so feel free to add your times/performance information to any past and future posts.

Train hard!

Need Sandbag Fitness training equipment?
Custom Made Sandbags

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Todays Workout - Sandbag Strength Complex

Heavy Sandbag Power Clean, Push Jerk and Back Squat. Perform with the heaviest bag you can manage and perform back squats to failure for each set. Rest for 3-5 minutes between sets and repeat for 5 sets in total.

Record your total number of back squat repetitions.

Train hard!

Need Sandbag Fitness training equipment?

Custom Made Sandbags

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Todays Workout

5 Heavy Sandbag Zercher Squats, 15 Sandbag Push Press, 20 Swings. 5 rounds.

Record your time.

Train hard!

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Todays Workout - Sandbag Tabata

20 seconds of work, 10 seconds of rest - repeat for a total of 8 working intervals. No rest between exercises.

Sandbag High Pulls
Sandbag Push Jerks
Sandbag Zercher Squats
Chin Ups

Record score for each exercise.

Here's a colour photo to celebrate sunshine here in the UK!

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Todays Workout - Sandbag Hill Sprints

Complete ten 50 metre Hill Sprints with a Sandbag. The sandbag can be held anyway you like but I'd suggest across the shoulders. Complete with a running clock and rest as needed.

Record your time.

Train hard!

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Todays Workout

5 Chin Ups, 10 Sandbag High Pulls, 15 Sandbag Push Press, 20 Sit Ups. 5 rounds.

Record your time.

Train hard!

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Brute Force Sandbags

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Sandbag Strength and Conditioning

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MMA Specific Sandbag Training

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Todays Workout

150 Skips, 10 Pull Ups, 10 Sandbag Press. 5 rounds.

Record your time.

Train hard!

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Todays Workout

Heavy Sandbag Back Squat, Sandbag Overhead Press, Chin Ups. Max repetitions on each exercise, no rest between exercises. Rest 3-5 minutes between each set of three exercises and repeat for a total of 5 rounds.

Record the number of repetitions for each exercise.

Train hard!

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Todays Workout

10 Sandbag Deadlifts, 10 Press Ups. 10 rounds.

Record your time.

Train hard!

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Todays Workout - Centurion

100 Sandbag Back Squats, 100 Sandbag Burpee Thrusters, 100 Chin Ups. Complete in whatever order you wish.

Record your time.

Train hard!

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Todays Workout

20 Sandbag Squats, 5 Knees-to-Elbows, 5 Pull Ups, 20 Sandbag Overhead Press. 5 rounds.

Record your time.

Train hard!

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Todays Workout

200 m Sandbag Carry, 10 Sandbag Clean and Jerk. Repeat for 10 rounds in total. Rest as needed between rounds but time with a running clock.

Record your time.

Train hard!

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Todays Workout

100 Skips, 10 Chin Ups, 10 Sandbag Overhead Press. 5 rounds.

Record your time.

Train hard!

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