Carrot Cake Baked Oatmeal Cups

These Carrot Cake Baked Oatmeal Cups are super simple — a great on the go breakfast, lunch or snack! Packed with fiber and protein and low in calories.
Author: Ashley
Serves: 15
Ingredients
• 1½ cups almond milk (or use regular milk)
• 1 egg
• ½ cup brown sugar
• 1 teaspoon vanilla
• 1½ teaspoons ground cinnamon
• ¼ teaspoon ground nutmeg
• 2 cups large flake oats
• 1 large carrot, peeled and shredded
• 1 cup crushed pineapple with juice
• ½ cup Sultana raisins (optional)
• Optional: ½ cup chopped nuts or coconut
Instructions
1. Preheat oven to 350 degrees F and line a baking sheet with 15 silicone muffin cups (or grease a regular muffin pan well!).
2. In a large bowl, stir together milk, egg, sugar, vanilla, cinnamon and nutmeg.
3. Stir in oats, carrot, pineapple and raisins or other additions if desired.
4. Divide evenly between 15 muffin cups and bake for 30 minutes, until set and golden brown on top.
5. Let cool completely and store in the refrigerator for 6-8 days or in the freezer for 3 months. Serve warm by themselves or in with milk.

Healthy Eats

HEALTHY EATS (Reference Pinterst caterlogs)

Try some of these recipes, eat something new. Try theses Breakfast Toasts to start your day, there are 21 different types

There are a rannge of Smoothies to get your taste buds going and the best thing is the smoothies are made using 3 ingrediants

Smoothies are a great choice to have for Breakfast or even as a snack

There is also some great lunch combinations to try. They are very tasty and there is bound to be a combination that everyone likes

The best thing is these lunch ideas are healthy and take no time to make, so now there is no excuse to not have a healthy Lunch

There are also some different Snack choices to try, some you will know and some you won’t

Why not try them all, “ If it looks good, eat it” Try some healthy Carrot chips or some baked Brocoli Tots

There are some different choices for Dinner from Burrito Bowels to Thai Curry soup

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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Easy Chicken Parmesan Wraps
Shared By: Two Healthy Kitchens
Yield: Four wraps

Ingredients
• 3 cups roughly shredded, cooked boneless, skinless chicken breasts (see note)
• 1 ½ teaspoons Italian seasoning (make sure yours is a salt-free blend)
• ½ teaspoon kosher salt
• ⅛ teaspoon black pepper
• 1 cup your favorite marinara sauce
• ¼ cup finely chopped fresh basil
• 4 Flatout breads (we used Light Italian Herb)
• 1 cup shredded, reduced-fat Italian cheese blend
• Additional marinara sauce, warmed for dipping, if desired
Preparation

1. Place shredded chicken in a medium bowl. Add Italian seasoning, salt, and black pepper, and stir well to combine.
2. Add marinara sauce and basil to chicken mixture, and stir to combine again.
3. Optional: If you want your filling piping hot, you can microwave the chicken mixture at this point for about 60-90 seconds. (Even if you choose to skip this, your filling should still be pleasantly heated after the wraps are seared in the skillet in step 7. If you are prepping these as make-aheads, skip this optional step.)
4. Lay 1 Flatout flatbread on work surface, and sprinkle ¼ cup of cheese down the center, leaving a large border all around the cheese. Spread ¼ of the chicken mixture (about a heaping ½ cup) on top of the cheese.
5. Fold short ends of Flatout inward toward middle, and then fold long sides of Flatout inward toward middle, making a closed wrap.
6. Repeat with the remaining 3 Flatout flatbreads, dividing the remaining cheese and the remaining chicken mixture evenly among them.
7. Preheat a dry nonstick skillet over medium heat. Once preheated, add the wraps and cook on the first side until golden brown, about 1 ½ – 2 minutes. Flip wraps and cook on second side until golden, about another 1½ minutes.
8. Serve with additional marinara sauce for dipping.
Notes
Chicken: Nearly any boneless, skinless chicken breasts will work in this recipe, as long as they’re not overly flavorful from spices or marinades. Store-bought rotisserie chicken is a quick and easy option, or you can plan on cooking a couple of extra chicken breasts whenever you’re making chicken, so you have extra cooked chicken for this recipe without any extra work.

Make-ahead options: (1) As we detailed in the post, you can mix together the chicken filling up to a day ahead (although it’s best, if possible, to wait until the last minute to chop and stir in the basil). Store the filling, covered, in the refrigerator until continuing. (2) You can also go further in the process and add the prepared chicken mixture and the cheese to the Flatout flatbreads, and then fold the wraps and store, individually wrapped in the refrigerator, for about a day before searing and serving. (3) Lastly, you can make these entirely, including searing them in the skillet, and then store them individually in the refrigerator (for up to about 2 days) or the freezer (for a couple of months). Briefly reheat in the microwave before serving.

Grilled Lemon Chicken Flatbread Wraps, and That Golden-Hued
Evening Sky
thecozyapron.com/grilled-lemon-chicken-flatbread-wraps-and-that-golden-hued-evening-sky/
Grilled Lemon Chicken Flatbread Wraps with Spicy Garlic Sauce
by Ingrid Beer
Yield: 4 wraps
Ingredients:
• 1 pound skinless, boneless chicken breasts (about 2 large breasts), cubed into bite-size pieces
• Olive oil
• 2 cloves garlic, pressed through garlic press
• Zest of 1 lemon (about 1 tablespoon)
• 1 tablespoon lemon juice
• 1 teaspoon salt
• Pinch or two black pepper
• ½ teaspoon dried oregano
• ½ teaspoon ground cumin
• ¼ teaspoon coriander
• ¼ teaspoon paprika
• 4 middle eastern-style flatbreads (you can use pita bread, as well)
• Arugula greens
• Sliced tomatoes
• Spicy Garlic Sauce (recipe below)
Preparation:
-Place the cubed chicken into a medium-size bowl, and drizzle in about 2 tablespoons of olive oil; add in the garlic,
plus the remainder of the ingredients up to and including the paprika, and using your hands, toss all of the
seasonings/spices very well to coat the chicken.
-Using 4 bamboo skewers, skewer the chicken so that there is equal portions of meat on each skewer, and allow the
chicken to marinate for about 20 minutes, or even overnight, if making ahead.
-When ready to grill, place a grill pan over medium-high heat (you can certainly use your outdoor grill, as well), and
drizzle in a little oil; once the oil gets hot, place the chicken skewers into the pan, and cook them for about 6-8
minutes, turning them occasionally so that they get a bit charred on all sides, or until cooked through; allow them to
rest, lightly covered with foil, for about 5-10 minutes; then, remove the chicken cubes from the skewers and set
aside.
-To assemble, add a little drizzle of the Spicy Garlic Sauce onto the flatbread, followed by the greens; then, add a
couple of slices of tomato, and about one skewer-worth of the lemon chicken; drizzle over a generous amount of the
Spicy Garlic Sauce, and fold the sides towards the middle to form a “wrap” (you can even use some parchment
paper or foil to hold it all together, if you’d like).
Spicy Garlic Sauce Ingredients:
1/2
• ½ cup mayonnaise
• ½ cup sour cream or full-fat, plain Greek yogurt
• 3 cloves garlic, pressed through garlic press
• 1 tablespoon tahini
• 2-3 teaspoons sriracha (I used a lot more since I like mine spicy, so use your own judgement!)
• 1 teaspoon salt
• Pinch black pepper
• Pinch cayenne pepper (again, you can use more, if you like it spicier)
• ½ teaspoon lemon juice
Preparation:
-Add all ingredients to a medium-size bowl, and whisk together until completely smooth and creamy; use
immediately, or keep in the fridge, covered. (I like to put mine in a plastic squeeze bottle, and keep any leftovers in
the fridge to use for other sandwiches, or as a tasty condiment.)

 

 

 

 

 

 

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Prep time
10 mins
Cook time
2 hours
Total time
2 hours 10 mins

Author: Lee Hersh
Serves: 4
Ingredients
For the Carnitas
• 1 pound pork loin (option to use chicken breast instead)
• 1 tablespoon minced garlic
• 1 tablespoons orange juice
• ⅓ cup lime juice
• 3 teaspoon cumin
• 2 teaspoons smoked paprika
• salt and pepper, to taste
• ¼ cup green chiles
For the Street Corn
• 1 can yellow sweet corn
• 2 tablespoons lime juice
• ½ tablespoon apple cider vinegar
• 2 tablespoons chopped cilantro
• ⅓ cup red onion, finely chopped
• ⅓ cup cojita cheese, crumbled
• ½ teaspoon paprika
• salt and pepper, to taste
Cilantro Lime Brown Rice
Other Ingredients
• Black beans
• 4-8 cups Romaine
• Lime wedges
Instructions
For the Carnitas
1. Place pork loin and minced garlic into your crock-pot and turn to high. Cook for 2-4 hours. Or turn to low and slow cook for 6-8 hours (for more tender pork!). Remove pork loin and shred with 2 forks. Place shredded pork into a large bowl and add in the rest of the carnitas ingredients and mix.
For the Street Corn
1. Mix together all ingredients in a medium size bowl.
For the Cilantro Lime Brown Rice
To Assemble Bowls
1. Place about 2 cups of romaine lettuce on the bottom of your bowl. Then add ¼ of the meat (4 oz.), about ¾ cups cilantro lime brown rice, ½ cup street corn, and ¼ cup black beans.
2. Serve with fresh lime and more cojita!
Nutrition Information
Serving size: ¼ Calories: 407 Fat: 18 Carbohydrates: 29 Sugar: 5 Fiber: 12 Protein: 32
3.4.3174

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CrossFit

CROSSFIT….
As this popular fitness craze sweeps the globe, we look at who created it and the thousand WOD workouts.
Founded by Greg Glassman and Lauren Jenai in the year 2000 and Trade marked Crossfit Inc. This fitness phenomin
Originally started in Santa Cruz, California USA
Crossfit is a branded fitness regime. It’s Motto “Forging Elite Fitness” As it helps transform normal people into
better versions of their former selves….
Here are some WOD ‘s….. WOD… x 5 rounds
200 metre Run
IVAN THE TERRIBLE SSSSMOKEN 8 Wall Balls
For time… 5 Rounds 8 Burpees
90 seconds Jump rope 6 Thrusters 200 metre Run
50 Lunges 15 Kettle Bell swings DEADMAN WALKING
50 Push-ups 10 Front Squats 5 rounds for time
50 Sit-ups 15 Overhead Bar Squats 250 metre Row
90 seconds Jump rope 20 Wall Ball 20 sit-ups
40 Lunges 20 push-ups
40 Push-ups 20 walking lunges
40 Sit-ups
90 seconds Jump rope SWEET ANGELS 2 BLACK JACK
30 Lunges 17 minutes AMRAP for time
30 Push-ups 50 Kettle bell swings 21 Thrusters
30 Sit-ups 40 Goblet squats 21 Burpees
90 seconds Jump rope 30 Deadlifts 21 Front Squats
20 Lunges 20 Over bar Burpees 21 Overhead Bar Press
20 Push-ups 10 Power Cleans 21 Sit-ups
20 Sit-ups UNBROKEN CROSSFIT Home WOD
90 seconds Jump rope 21-18-15-12-9-6-3 20 Squats
10 Lunges Kettle bell Swings 15 Sit-ups
10 Push-ups Ab Mat Sit-ups 10 Push-ups
10 Sit-ups 5 Burpees
WOD WOD… for time WOD… 6 rounds for time
1mile run 15 Burpees 7 Thrusters
20 Squat Jumps 50 Double unders 10 Burpees
½ Mile run 15 Burpees 200 metre Run
20 Squat Jumps 50 Air Squats WOD…. 6 rounds for time
400 metre Run 15 burpees 6 Sumo Deadlift High Pull
20 Squat Jumps 50 Sit-ups 6 Burpees
15 burpees 6 Front Squats
WOD 6 Russian Kettle bell swings
15 Burpees 6 Hang Power Snatch
15 Push-ups Crossfit WOD… 7 rounds Crossfit… for time
15 High Knees 7 Handstand Push-ups 1000 metre Row
15 V ups 7 KB Thrusters 50 KB Swings
15 Mountain Climbers 7 Knees to elbows 40 Push-ups
15 Lunges 7 KB Deadlifts 30 KB Snatches
80 second ab plank 7 American KB Swings 20 Pull-ups
400 metre Run
WOD…Home
25 Squats 5 Push-ups
20 Squats 10 Push-ups
15 Squats 15 Push-ups
10 Squats 20 Push-ups
5 Squats 25 Push-ups

Small changes- Big difference

Small changes- Big difference (REF- Courier Mail)
Eat Legumes

Many of the longest living populations in the world love Legumes. The people of Okinawa
in Japan who have the highest percentage of Centarians on earth. Eat a diet rich in Soy bean
such as Tofu a study in the journal of the American College of Nutrition. Found that people
who eat Beans have a 22% lower risk of Obesity.

Skip breakfast occasionally

The national Health Medical reserch Council’s professor Mark Febbraio says the need to eat
breakfast is an “old wife’s tale”. There is actually more evidence that over night fasting to
noon is beneficial because it prevents the conversion of dietry Carbohydrates into Fats and
protects against Fatty liver disease and Obesity.

Say “yes” to nuts

Recent review in American Society for Nutrition, which examined 7 studies looking at deaths
from various causes. Those who consumed nuts every day had a 27% reduced risk of death
from any cause 39% lower risk of Heart disease and 14% lower risk of Cancer deaths

Have a green cuppa

The Japenese have long expoused Green tea and the rest of the world is catching on. The Cancer
council’s offical position is that Green tea may provide greater protection against some cancers ,
however more human studies are needed before any conclusion can be reached. Any tea ia rich
source of Anti-oxidants

Don’t forget the Spinich

All veges are great Dietry choices, but Spinich delivers such a hit of vitamins, anti-oxidents and
minerals. That delivers a special mention a cup of Spinich contains as much bone building
Calcium as a cup of Milk

Snack on Blue berries

As well as high levels of Micro-nutritents, blue berries are full of anti-oxidents thought to
lower inflamation guard your cells against damage from free radicals and reduce the risk
of certain cancers , Heart disease,Alchiemers and Parkinson’s

White to Wholeweat

White bread sandwhich is not doing you any favours. Breads made 100% Wholegrains,
including Wheat , Rye and Barley offer a wide spectrum of nutrients and high levels of fibre

Eat something “fishy”

Heart foundation reconmends eat 2 to 3 serves of fish includingioly fish each week. Fish is
packed with Omega 3’s a type of Polyunsaturated Fat essential for a healthy heart

Chocolate now and then

A new study by Universities in the UK, links eating up to 100g of Milk chocolate a day to
lower Heart disease and Stroke risk Australian study found eating Dark chocolate daily could
prevent major Cardivascular events in people with risks factors for Heart disease

Enjoy a coffee

Coffee has been found tohelp starve off a range of later life illnesses including Parkinson’s. A
study revealed that higher coffee and caffeine intake is associated with a significantly lower
incidance of Parkinson’s disease. Previous studies have also found caffeine can help
with Depression

Do pass the salt

While your plating your freshly steamed fish resist the urge to season it with salt. A high
intake of salt can increase your blood pressure and your risk of Cardivascular disease
including Heart Stroke and Blood vessel disease

Eat until 80% full

We all push ourselves to finish our meal, despite being full. We should stop shy of this danger
zone. As the more we eat the more calories we consume. Slow down when eating checking on
how full you are feeling as you eat. Appreciate the food in front of you and how it will possibly
affect your body.

GERMAN VOLUME TRAINING

GERMAN VOLUME TRAINING…

GOALS AND GUIDELINES
THE GOAL OF THE GERMAN VOLUME TRAINING METHOD IS TO COMPLETE TEN SETS OF TEN REPETITIONS WITH THE SAME WEIGHT FOR EACH EXERCISE. YOU WANT TO BEGIN WITH A WEIGHT YOU COULD LIFT FOR TWENTY REPETITIONS TO FAILURE IF YOU HAD TO. FOR MOST PEOPLE, ON MOST EXERCISES, THAT WOULD REPRESENT SIXTY PERCENT OF THEIR 1RM LOAD. THEREFORE, IF YOU CAN BENCH 300LBS FOR 1 REPETITION, YOU WOULD USE 180 LBS FOR THIS EXERCISE. FOR LIFTERS NEW TO THIS METHOD, I WOULD RECOMMEND USING THE FOLLOWING BODY PART SPLITS:

DAY 1 DAY 2 DAY3 DAY 4 DAY5
CHEST/BACK LEGS/ABS OFF ARMS/SHOULDERS OFF

WHEN USING THIS PROGRAM OR ANY OTHER, YOU SHOULD KEEP A DETAILED DIARY OF THE EXACT SETS/REPETITIONS AND REST INTERVALS PERFORMED AND ONLY COUNT THE REPETITIONS COMPLETED IN STRICT FORM. HERE ARE A FEW MORE GUIDELINES TO ENSURE OPTIMAL PROGRESS.

REST INTERVALS: WHEN BODY BUILDERS START WITH THIS METHOD, THEY OFTEN QUESTION ITS VALUE FOR THE FIRST SEVERAL SETS BECAUSE THE WEIGHT WON’T FEEL HEAVY ENOUGH. HOWEVER THERE IS MINIMAL REST BETWEEN SETS (ABOUT 60 SECONDS WHEN PERFORMED IN SEQUENCE AND 90-120 SECONDS WHEN PERORMED AS A SUPER SET). WHICH OCCURS CUMULATIVE FATIQUE? (INTERESTINGLY ENOUGH, YOU MIGHT FIND YOU GET STRONGER AGAIN DURING THE EIGHTH AND NINETH SETS. THIS IS BECAUSE OF A SHORT TERM NEARAL ADAPTATION). BECAUSE OF THE IMPORTANCE OF THE REST INTERVALS, YOU SHOULD USE A STOP WATCH TO KEEP THE REST INTERVALS CONSTANT. THIS VERY IMPORTANT, AS IT BECOMES TEMPTING TO LENGTHEN THE REST TIME AS YOU FATIGUE.

TEMPO: FOR LONG RANGE MOVE MENTS SUCH SQUATS, DIPS AND CHIN-UPS. USE A 4-0-2 TEMPO, THIS MEANS YOU WOULD LOWER THE WEIGHT IN FOUR SECONDS AND IMMEDIATELY CHANGE DIRECTION AND LIFT FOR TWO SECONDS. FOR MOVEMENTS SUCH AS CURLS AND TRICEP EXTENSIONS, USE A 3-0-2 TEMPO.

NUMBER OF EXERCISES: ONE AND ONLY ONE EXERCISE PER BODY PART SHOULD BE PERFORMED. THEREFORE SELECT EXERCISES THAT RECRUIT A LOT OF MUSCLE MASS. TRICEP KICKBACKS AND SEATED LEG EXTENSIONS ARE DEFINITELY OUT. SQUATS AND BENCH PRESS ARE DEFINITELY IN. FOR SUPPLEMENTARY WORK FOR INDIVIDUAL BODY PARTS (LIKE TRICEPS AND BICEPS) YOU CAN DO 3 SETS OF 10-20 REPETITIONS.

TRAINING FREQUENCY: BECAUSE THIS IS SUCH AN INTENSE PROGRAM, IT WILL TAKE YOU LONGER TO RECOVER. IN FACT IF YOU’RE A FAMILIER WITH WRITINGS OF PETER SISCO AND JOHN LITTLE, YOU WILL FIND THAT THE AVERAGE ‘POWER FACTOR RATING” OF THE 10 SETS METHOD IS ABOUT 8 BILLION. CONSEQUENTLY ONE TRAINING SESSION EVERY FOUR TO FIVE DAYS PER BODY PART IS PLENTY.

OVERLOAD MECHANISM: ONCE YOU’RE ABLE TO DO 10 SETS OF 10 WITH CONSTANT REST INTERVALS, INCREASE THE WEIGHT ON THE BAR 4% TO 5% AND REPEAT THE PROCESS. REFRAIN FROM USING FORCED REPETITIONS, NEGATIVES OR BURN SETS. THE VOLUME OF THE WORK WILL TAKE CARE OF THE HYPOTROPHY. EXSPECT TO HAVE SOME DEEP MUSCLE SORENESS WITHOUT HAVING TO RESORT TO SET PROLONGING TECHNIQUES. IN FACT AFTER DOIONG A QUADDRICEPS AND HAMSTRINGS WITH THIS METHOD, IT TAKES THE AVERAGE BODYBUILDER ABOUT FIVE DAYS TO STOP LIMPING.

BEGINNER / INTERMEDIATE PROGRAM PHASE 1
THIS IS A SAMPLE ROUTINE BASED ON A FIVE DAY CYCLE. ONCE YOU HAVE USED THIS METHOD FOR SIX WORKOUTS PER BODY PART, IT’S TIME TO MOVE ON TO A MORE INTENSIVE PROGRAM FOR A THREE WEEK PERIOD.

DAY 1 CHEST / BACK
(A) DECLINE DUMBBELL PRESS ( SEMI- SUPINATED GRIP, PALMS FACING EACH OTHER) 10 X 10 4 0 2 0 90 SECONDS REST
(A)CHIN-UPS (PALMS FACING YOU) 10 X 10 4 0 2 0 90 SECONDS REST
(B)INCLINE DUMBBELL FLY 3 X 10-12 3 0 2 0 60 SECONDS REST
(B)ONE ARM DUMBBELL BENT ROW 3 X 10-12 3 0 2 0 60 SECONDS REST
NOTE
REST 90 SECONDS BETWEEN EACH (A)EXERCISE AND EACH SUPER SET, REST 60 SECONDS BETWEEN EACH(B) EXERCISE AND EACH SUPER SET. I ONLY RECOMMEND THREE SETS OF TEN IN THIS PROGRAM FOR THE (B) EXERCISES. THE (B) EXERCISES CONSTITUTE SUPPLEMENTARY WORK AND DOING TEN SETS OF THEM WOULD RESULT IN OVER TRAINING.

DAY 2 LEGS / ABDOMINALS

(A) BACK SQUAT 10 X 10 4 0 2 0 90 SECONDS REST

(A) LYING LEG CURL 10 X 10 4 0 2 0 90 SECONDS REST

(B) LOW CABLE PULL –INS 3 X 15- 20 2 0 2 0 60 SECONDS REST

(B SEATED CALF RAISES 3 X 15- 20 2 0 2 0 60 SECONDS REST
( LOW CABLE PULL-INS TAKE A WIEGHT LIFTING BELT AND BUCKLE IT. ATTACH IT TO A LOW PULLEY OR CABLE OF A CABLE CROSS-OVER MACHINE. LIE DOWN ON YOUR BACK IN FRONT OF THE MACHINE AND HOOK YOUR FEET IN THE BELT. THEN PULL YOUR KNEES TOWARDS YOUR CHEST).

NOTE
REST 90 SECONDS BETWEEN EACH (A) EXERCISE AND EACH SUPER SET, REST FOR 60 SECONDS BETWEEN EACH (B) EXERCISE AND EACH SUPER SET.

DAY 3 OFF (REST DAY)

DAY 4 ARMS / SHOULDERS

(A) PARALLEL BAR DIPS 10 X 10 4020 90 SECONDS REST

(A) INCLINE DUMBBELL HAMMER CURLS 10 X 10 4020 90 SECONDS REST

(B) BENT OVER DUMBBELL LATERAL RAISES 3 X 10-12 20X0 60 SECONDS REST

(B) SEATED DUMBBELL LATERAL RAISES 3 X 10-12 20X0 60 SECONDS REST

(WHILE SEATED ON THE EDGE OF A BENCH WITH YOUR TORSO BENT OVER, RAISE THE DUMBBELLS OUT TO THE SIDE,MAKING SURE THE TOP TWO KNUCKLES- THE ONES CLOSEST TO YOUR THUMB. ARE IN LINE WITH YOUR EARS AT THE TOP OF THE MOVEMENT).

NOTE

REST 90 SECONDS BETWEEN EACH (A) EXERCISE AND EACH SUPER SET, REST 60 SECONDS BETWEEN EACH (B) EXERCISE AND EACH SUPER SET. X IN THE TEMPO MEANS TO MOVE AS FAST AS POSSIBLE,KEEPING THE WEIGHT UNDER CONTROL.

DAY 5 OFF (REST DAY)

BEGINNER/ INTERMEDIATE PROGRAM PHASE 2

AFTER SIX OF THOSE 5-DAY CYCLES, RECOMMEND YOU DO A THREE WEEK PHASE WHERE THE AVERAGE SET IS SIX TO EIGHT REPETITIONS AND DO FOUR TO SIX SETS PER BODY PART OVER A FIVE-DAY CYCLE OR YOU CAN DO ANY OTHER SPLIT PROGRAM THAT SUITS YOUR RECOVERY PATTERN. AFTER THIS THREE WEEK BLOCK. YOU CAN RETURN TO THE GERMAN VOLUME TTRAINING METHOD BY DOING THE FOLLOWING TEN SETS OF SIX REPETITIONS ROUTINE. IN THE EXERCISES THAT ARE PRESCRIBED FOR TEN SETS, USE A LOAD YOU’D NORMALLY BE ABLE TO DO TWELVE REPETITIONS WITH. THE GOAL IN THIS PHASE IS TO DO TEN SETS OF SIX WITH THAT LOAD.

SAMPLE TEN SETS OF SIX REPETITIONS ROUTINE

DAY 1 CHEST/ BACK

(A) INCLINE DUMBBELL PRESSES
10 X 6 5010 90 SECONDS REST

(A) WIDE GRIP PULL-UPS (PALMS FACING AWAY FROM YOU)
10 X 6 5010 90 SECONDS REST

(B) FLAT DUMBBELL FLY
3 X 6 3010 60 SECONDS REST

(B) BENT OVER ROW ( USE EZY BAR)
3 X 6 3010 60 SECONDS

NOTE
REST 90 SECONDS BETWEEN EACH (A) EXERCISE AND EACH SUPER SET. REST 60 SECONDS BETWEEN EACH (B) EXERCISE AND EACH SUPER SET.

DAY 2 LEGS/ ABDOMINALS

(A) BENT KNEE DEADLIFTS
10 X 6 5010 90 SECONDS REST

(A) SEATED LEG CURLS
10 X 6 5010 90 SECONDS REST

(B) TWISTING CRUNCHES
3 X 12-15 3030 60 SECONDS REST

(B) STANDING CALF RAISES
3 X 12-15 3030 60SECONDS REST

NOTE

REST 90 SECONDS BETWEEN (A) EXERCISE AND EACH SUPER SET. REST 60 SECONDS BETWEEN EACH (B) EXERCISE AND EACH SUPER SET.

DAY 3 OFF (REST DAY)

DAY 4 ARMS / SHOULDERS

(A) PARALLEL BAR DIPS
10 X 6 5010 90 SECONDS REST

(A) INCLINE DUMBBELL HAMMER CURLS
10 X 6 5010 90 SECONDS REST

(B) BENT OVER DUMBBELL LATERAL RAISES
3 X 10-12 20X0 60SECONDS REST

(B) SEATED DUMBBELL LATERAL RAISES
3 X 10-12 20X0 60 SECONDS REST

(WHILE SEATED ON THE EDGE OF A BENCH WITH YOUR TORSO BENT OVER, RAISE THE DUMBBELLS OUT TO THE SIDE, MAKING SURE THE TOP TWO KNUCKLES- THE ONES CLOSEST TO YOUR THUMB, ARE IN LINE WITHYOUR EARS AT THE TOP OF THE MOVEMENT).
DAY 5 OFF (REST DAY)

GERMAN VOLUME TRAINING FOR THE ADVANCED TRAINEE

FOR THE ADVANCED TRAINEE, VARIETY IN TRAINING IS EVEN MORE IMPORTANT TO ELICIT ADAPTATION. WITH THE ADVANCED TRAINEE, USE A SYSTEM CALLED THE FOUR PER CENT METHOD. THAT IS I INCREASE THE LOAD FOUR TO FIVE PER CENT EVERY WORKOUT FOR TWO WORKOUTS IN A ROW AND I REDUCE THE TARGET REPETITION BY ONE REPETITION FOR EVERY WEIGHT INCREASE. THEN I REDUCE THE WEIGHT FOUR TO FIVE PER CENT AND INCREASE THE REPETITION BRACKET TO ITS ORINGINAL STARTING POINT. SINCE THIS IS VERY MATHMATICAL,LETS LOOK AT AN EXAMPLE THAT WILL CLEARLY ILLISTRATE THE POINT.

LETS SAY YOU CAN BARBELL CURL 100 LBS FOR 12 STRICT REPETITIONS AND YOU HAVEN’T BEEN ABLE TO INCREASE THE AMMOUNT OF REPETITIONS OR WETGHT ON THIS EXERCISE. HERES A SAMPLE ROUTINE THAT WOULD INCREASE YOUR CURLING STRENGTH.

WORKOUT 1
10 X 6 @ 110LBS

WORKOUT 2
10 X 5 @ 115LBS

WORKOUT 3
10 X 4 @ 120LBS

WOKOUT 4
10 X 6 @ 115LBS

WORKOUT 5
10 X 5 @ 120LBS

WORKOUT 6
10 X 4 @ 125LBS

WORKOUT 7
TEST DAY, AT THIS POINT, YOU WOULD CURL 120LBS FOR 12 REPETITIONS, A 9% GAIN OVER 6 WORKOUTS.

HERES AN EXAMPLE OF THE GERMAN VOLUME TRAINING METHOD WITH THE 4% TO 5% METHOD FOR SOMEONE WHO CAN BENCH PRESS 300LBS FOR 10 REPETITIONS STRICT FORM.

WORKOUT 1
10 X 5 @ 300LBS

WORKOUT 2
10 X 4 @ 315LBS

WORKOUT 3
10 X 3 @ 330LBS

WORKOUT 4
10 X 5 @ 315LBS

WORKOUT 5
10 X 4 @ 330LBS

WORKOUT 6
10 X 3 @ 345LBS

WORKOUT 7
TEST DAY AT THIS POINT, YOU WOULD BENCH PRESS 330LBS FOR 10 REPETITIONS.

TO RECAP, PERFORM THE BEGINNER/INTERMEDIATE PHASE 1 PROGRAM FOR SIX WEEKS ( SIX FIVE-DAY CYCLES). THEN PROGRESS TO THE BEGINNER/ INTERMEDIATE PHASE 2 PROGRAM FOR THREE WEEKS, AFTER THAT, YOU’LL BE READY TO GRADUATE TO THE ADVANCE PROGRAM.
THIS PROGRAM IS ELEGANT IN ITS SIMPLICITY, BUT THATS WHAT THE GERMANS DO BEST. JUST ASK ANY MERCEDES BENZ OR BMW OWNER.

JUDO- FULL BODY WORK-OUT

CONFIDENCE AND ABILITY
JUDO- FULL BODY WORK-OUT

EXERCISE SETS / REPETITIONS REST PERIOD
BOX- JUMP 3 X 8 60seconds LATERAL BOX- JUMP 3 X 8 60 seconds SAND BAG CLEAN/ PRESS 3 X 10 60 seconds SAND BAG SHOULDERING 3 X 10 60 seconds SAND BAG SQUAT 3 X 10 60 seconds ROPE CLIMB 3 X 4 60 seconds CORN COB PULL-UP 3 X 6 60 seconds CLAP PUSH-UP 3 X 10 60 seconds BURPEE 3 X 10 60 seconds MOUNTAIN CLIMBER 3 X 20 60 seconds BEAR CRAWL 3 X 30 seconds 60 seconds
BENT-LEG DRAGON FLAG 3 X 10 no rest EXTENDED PLANK 3 X 75 seconds no rest AIR BICYCLE 3 X 20 60 seconds ELIPICAL TRAINER 1 X 20 minutes no rest

NOTES
BEAR CRAWL SHOULD BE 20-30 YARDS IN DISTANCE. INCORPORATES FREE WEIGHTS AND BODY WEIGHT EXERCISES. PROGRAM WILL HELP INCREASE STRENGTH AND MUSCLE ENDURANCE. GREAT FOR FUNCTIONAL STRENGTH.

COMBAT EVASION PROGRAM 3

COMBAT EVASION
PROGRAM (3) LEVEL-BEGINNER DURATION-45-60MINUTES
WARM-UP (10 minutes) ARMY CRAWL-Forward- PUSH-UP (15)- each marker, then BEAR CRAWL back to start position X3 BODY DRAGS ( Hand over hand using upper body only)- forward- LEG CLIMB (20) each marker, run back to start X3 PARTNER WHEELBARROW- Forward, then PARTNER PIGGYBACK CARRY back to start position X3
FORMAL STRETCH/BLOCKING PATTERN (1) – (10 SETS- Per person) (5 minutes)
MAIN ( 20-25 minutes) HAND PAD WORK- Cross 80/100/120 Body-rip 60/80/100 Hook 80/100/120 Upper- cut 80/100/120 ]Each person HAND COMBOS- Block/ 3 Punch-5-10sets Block/ 3Punch/ Duck-5-10sets Block/ 3 Punch/ Body-rip- 5-10sets] Each B – Block/4 Punch/Elbow-5-10sets Block/4Punch/Elbow/Body-rip- 5-10sets 4Punch/Body-rip/Duck -5-10sets]Each SIDE FIST/ BACK FIST- Show class/ class participation Add to 3Punch- Block/3Punch/ Sidefist-5-10sets Block/3Punch/ Body-rip/Backfist-5-10sets ]Each person Add to 4 Punch- Block/4Punch/Side fist – 5-10sets Block/4Punch/Body-rip/Backfist-5-10sets ]Each person ABDOMINALS/LOWER-BACK(10minutes) ARM-LINK SIT-UP (Done to cadence count) (15-20) X 5 LEG RAISE ( Inch/45/90 cadence count) (15-20) X 5 SUPERMAN RAISE ( Lying face down-lift arm/leg signally or together, cadence count) (15-20) X 5
FORMAL STRETCH (Quick review of class, Bow and finish class) (5 minutes)
EQUIPMENT (All equipment needed to run the class) White board/ black pen, Boxing mitts/pads, stop watch, plastic markers, File/biros

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