Tuesday, July 22, 2014

Collected Fitness Wisdom #62

Do women gain weight before they lose it?

The harsh truth: Women have ODD fluctuations in body weight because of hormones, cycles, water retention, etc.

Ladies... please don't get hung up on your scale weight. Weight gain can be from anything, especially in the short term. Focus on your measures (waist, hips, body fat, etc.).

~ Craig Ballantyne

Exercise is a 30-year offset. A fit person of 70 is the same as an unfit person of 40. It’s got nothing to do with doctors, or pills, or heredity. It’s all about just getting up and using our bodies the way they were designed to be used 10,000 generations ago.

~ Walter M. Bortz II, M.D.

Overtraining happens, but it’s probably the least of your worries. I can’t believe how much paranoia I read about how “everyone is overtraining.” Actually most people are undertraining, especially in intensity. More is not always better and simply going to the gym and beating the crap out of yourself every time is not smart training. But your body is capable of far more than you give it credit for and most people have no concept of what hard training is until after they’ve experienced it. So don’t be timid; put your body into high gear, push yourself and see what your body can REALLY do.

~ Tom Venuto

Don't judge your success by the mirror. You can't see the changes being made inside; you can only feel those. When you're so wrapped up in your appearance, you won't notice your inner transformation. And in order to change the outside, you must first change the inside.

~ Mike Whitfield


Monday, July 14, 2014

Six Of One, Half Dozen Of The Other 12-Minute Workout

This is an AMRAP workout. AMRAP means "as many rounds as possible" (and sometimes "as many reps as possible"). 

Set your timer for 12 minutes. Perform 6 reps per side of the following 6 exercise circuit. Complete the circuit as many times as possible in 12 minutes, resting only when necessary. Use good form and do not race. You MUST rest if your form gets sloppy.

1. Side Plank Reach Through 
    (or Side Plank Hip Lifts) 


2. Foot Elevated Single Leg Hip Lifts


3. Alt. Bodyweight   
    Renegade Rows  


 4. Alt. Diagonal Prisoner Lunge


5. Cross Body 
   Mountain Climbers


6. Speed Skaters