$30 Treadmill Workout
This is a very simple and effective 30 min cardio / full body workout that can be done in about 8 square feet with one piece of equipment - the Valslide - this little gadget can reshape your whole body and I highly recomment it - If you don't already have a pair you can purchase at the following link.
https://valeriewaters.infusionsoft.com/go/vs/leeanne/
Take a few minutes to warm up, and then get ready to SWEAT:
Squats - 20 reps
Skater Jumps - 20 reps
Valslide Reverse Lunge - 20 reps (each leg)
Valslide Side Lunge - 20 reps (each leg)
Valslide Tricep Push-Up - 10 reps
Valslide Mountain Climber - 20 reps
Valslide Belly Robbers - 20 reps
Valslide Sliding Crunch - 20 reps
Do this circuit 3-4 times, with 1-2 minutes rest in between each circuit
Friday, December 25, 2009
Friday, December 11, 2009
The Green Smoothie!! Or Blue!!
I’m still hearing some folks are not getting their snacks in during the day.
Found a great snack option, doesn’t sound good –but try it first. The Green Smoothie!! Or Blue!!
A snack will control your blood sugar. You want to avoid low blood sugar. Don’t go more than 3.5 hours without food. If you get too low your body will crave the “bad” stuff. Keep it level for sustained energy during the day. Small meals spaced apart during your day are the way to go.
A snack is not a “big” meal. Its 100 – 200 calories. Ideally you try to get 1-2 ounces of lean protein and ½ cup – 1 cup of carbs that are low to moderate on the glycemic scale. Fruit by itself doesn’t work – add some almonds or 1 tbsl of natural peanut butter.
Be prepared – don’t go places hungry, if you do you’re asking for trouble!! A low-sugar protein bar will work if you’re on the road. 10-13 Almonds mixed with raisins in a baggy is ideal.
Remember the keys to getting lean.
1. Small, frequent meals work. You should consume 5-6 meals per day.
2. Cutting carbs works. For fat loss, starchy carbs in the AM so you can burn off.
3. Vegetables work. Breakfast, lunch, and dinner should be accompanied by a serving of vegetables.
4. Adequate protein works.
5. Fish oil works.
6. Water and green tea works. Drink enough water so your urine is always clear, and don't forget to have 8-12 ounces of green tea each day.
7. Training with a high intensity works. Keep your rest periods short and the intensity high.
Other snack ideas.
Low fat yogurt and mixed berries
Celery and almond butter
Tablespoon of hummus with baby carrots
Leftovers from the night before make great snacks
I never thought my wife would like a protein shake –this one she loves!!!!
The Green Smoothie!! Or Blue!!
So – yes, the green smoothie... Who knew I could possibly like this? Finally after 6+ months of my RCR girls telling me how good it was, I decided to bite the bullet and try it, and I love it!! This little blend of protein, fruit and spinach is now a staple in my daily diet. I personally am not a fan of fruit, so this helps me get at least two servings in.... I know you want to know how to make it – well here are the directions!! Enjoy!!
In a blender –
1 handful of spinach – best to make sure this is always on bottom, it blends better.
1 scoop of Chocolate, Vanilla, Strawberry or Unflavored Whey Protein
1 cup of fresh or frozen berries or fruit
6 oz of water
And blend – that’s it….
If you are a strawberry banana person – add a fresh banana and frozen strawberries – here you could use the strawberry protein
If you are a Mocha type gal – you can use the Chocolate Whey, with a tsp of dry non caffeinated coffee. If you don’t want fruit you can add some ice to thicken it up
My favorite is chocolate blueberry cherry – so I use the chocolate whey, with ½ cup of frozen blueberries and ½ cup of cherries….
Be creative, have a different smoothie each day, use it for your AM or PM snack -
Found a great snack option, doesn’t sound good –but try it first. The Green Smoothie!! Or Blue!!
A snack will control your blood sugar. You want to avoid low blood sugar. Don’t go more than 3.5 hours without food. If you get too low your body will crave the “bad” stuff. Keep it level for sustained energy during the day. Small meals spaced apart during your day are the way to go.
A snack is not a “big” meal. Its 100 – 200 calories. Ideally you try to get 1-2 ounces of lean protein and ½ cup – 1 cup of carbs that are low to moderate on the glycemic scale. Fruit by itself doesn’t work – add some almonds or 1 tbsl of natural peanut butter.
Be prepared – don’t go places hungry, if you do you’re asking for trouble!! A low-sugar protein bar will work if you’re on the road. 10-13 Almonds mixed with raisins in a baggy is ideal.
Remember the keys to getting lean.
1. Small, frequent meals work. You should consume 5-6 meals per day.
2. Cutting carbs works. For fat loss, starchy carbs in the AM so you can burn off.
3. Vegetables work. Breakfast, lunch, and dinner should be accompanied by a serving of vegetables.
4. Adequate protein works.
5. Fish oil works.
6. Water and green tea works. Drink enough water so your urine is always clear, and don't forget to have 8-12 ounces of green tea each day.
7. Training with a high intensity works. Keep your rest periods short and the intensity high.
Other snack ideas.
Low fat yogurt and mixed berries
Celery and almond butter
Tablespoon of hummus with baby carrots
Leftovers from the night before make great snacks
I never thought my wife would like a protein shake –this one she loves!!!!
The Green Smoothie!! Or Blue!!
So – yes, the green smoothie... Who knew I could possibly like this? Finally after 6+ months of my RCR girls telling me how good it was, I decided to bite the bullet and try it, and I love it!! This little blend of protein, fruit and spinach is now a staple in my daily diet. I personally am not a fan of fruit, so this helps me get at least two servings in.... I know you want to know how to make it – well here are the directions!! Enjoy!!
In a blender –
1 handful of spinach – best to make sure this is always on bottom, it blends better.
1 scoop of Chocolate, Vanilla, Strawberry or Unflavored Whey Protein
1 cup of fresh or frozen berries or fruit
6 oz of water
And blend – that’s it….
If you are a strawberry banana person – add a fresh banana and frozen strawberries – here you could use the strawberry protein
If you are a Mocha type gal – you can use the Chocolate Whey, with a tsp of dry non caffeinated coffee. If you don’t want fruit you can add some ice to thicken it up
My favorite is chocolate blueberry cherry – so I use the chocolate whey, with ½ cup of frozen blueberries and ½ cup of cherries….
Be creative, have a different smoothie each day, use it for your AM or PM snack -
Sunday, December 6, 2009
MarkOne Fitness Outdoor Bootcamp
Well folks, finally have some of my outdoor stuff up and running. This past spring and summer were awful for outdoor bootcamps here in New England. I have to admit I'm a wuss when it comes to the elements - I'm not the postal service, if it's rain, sleet or snow I'm home:)
Here's some basic stuff -LeeAnne was kind enough to come out on a Saturday morning and workout. Thanks sweetie
Here's some basic stuff -LeeAnne was kind enough to come out on a Saturday morning and workout. Thanks sweetie
Wednesday, December 2, 2009
Give the Gift of Fitness This Holiday Season!
Give the Gift of Fitness This Holiday Season!
"The holiday season is stressful enough without adding 'find the perfect gift' to your to-do list.” Why not give the gift that will benefit friends and family for a lifetime? If you’re in the position of giving your loved ones a treadmill, then go for it! But seriously there are some great ideas for gifts to promote health and fitness this Holiday Season. These gifts are great and won’t break the bank.
1. Jump Rope. Less than $15, jumping rope is a great approach to physical fitness and a fun, inexpensive gift option for kids or adults. A single 30-minute jump roping session at a moderate speed can burn between 200-300 calories a session. Great bang for your buck!
2. The Valslide, created by Valerie Waters, personal trainer to Hollywood’s elite was created with every level of fitness in mind. Valslide® makes lower body exercises smoother and easier on the body with more effective and immediate results. The simplicity of movement makes this exercise tool an obvious addition to any workout routine. My clients love the Valslide and it can travel anywhere. It’s a great gift and they will love it! http://www.valslide.com
3. Resistance Tubing. Less bulky than dumbbells or weight sets and easily stored, resistance tubes are a great way to strengthen and build muscle. The correct resistance will make a fun and effective workout. Check out SPRI, a leading resistance tubing manufacturer www.spriproducts.com.
4. Heart Rate Monitor. Perfect for a beginner or advanced exerciser. The idea behind a monitor is to accurately track exercise intensity. A heart rate monitor can help individuals know exactly where they’re at. They not only get the most out of their workouts they know when they’re pushing too hard. Some Heart Rate monitors require use of a chest strap make sure to review yours before buying. http://www.performbetter.com
5. Personal Training Sessions. Working with a personal trainer has been shown to increase motivation as well as teach the most safe, efficient exercises. Personal training is the perfect gift for someone interested in starting a new fitness program looking to lose weight or updating their existing routine. Check your local area for certified Trainers and use references if possible. If you’re in the Westford MA area - http://markoneworkout.blogspot.com/
"The holiday season is stressful enough without adding 'find the perfect gift' to your to-do list.” Why not give the gift that will benefit friends and family for a lifetime? If you’re in the position of giving your loved ones a treadmill, then go for it! But seriously there are some great ideas for gifts to promote health and fitness this Holiday Season. These gifts are great and won’t break the bank.
1. Jump Rope. Less than $15, jumping rope is a great approach to physical fitness and a fun, inexpensive gift option for kids or adults. A single 30-minute jump roping session at a moderate speed can burn between 200-300 calories a session. Great bang for your buck!
2. The Valslide, created by Valerie Waters, personal trainer to Hollywood’s elite was created with every level of fitness in mind. Valslide® makes lower body exercises smoother and easier on the body with more effective and immediate results. The simplicity of movement makes this exercise tool an obvious addition to any workout routine. My clients love the Valslide and it can travel anywhere. It’s a great gift and they will love it! http://www.valslide.com
3. Resistance Tubing. Less bulky than dumbbells or weight sets and easily stored, resistance tubes are a great way to strengthen and build muscle. The correct resistance will make a fun and effective workout. Check out SPRI, a leading resistance tubing manufacturer www.spriproducts.com.
4. Heart Rate Monitor. Perfect for a beginner or advanced exerciser. The idea behind a monitor is to accurately track exercise intensity. A heart rate monitor can help individuals know exactly where they’re at. They not only get the most out of their workouts they know when they’re pushing too hard. Some Heart Rate monitors require use of a chest strap make sure to review yours before buying. http://www.performbetter.com
5. Personal Training Sessions. Working with a personal trainer has been shown to increase motivation as well as teach the most safe, efficient exercises. Personal training is the perfect gift for someone interested in starting a new fitness program looking to lose weight or updating their existing routine. Check your local area for certified Trainers and use references if possible. If you’re in the Westford MA area - http://markoneworkout.blogspot.com/
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