tag:blogger.com,1999:blog-77432282778272580532023-11-16T10:11:45.779-08:00Make Overs by FitNox Personal Training.Anonymoushttp://www.blogger.com/profile/05209960032300368817noreply@blogger.comBlogger22125tag:blogger.com,1999:blog-7743228277827258053.post-60337347999172094282017-03-27T16:25:00.000-07:002017-03-27T17:00:36.396-07:00 Suns out, buns out! Training the glutes the right way for the right reasons. <br />
<div style="font-family: Helvetica; font-size: 12px; line-height: normal; min-height: 14px;">
<br /></div>
<div style="font-family: Helvetica; line-height: normal;">
Who wouldn't like to have a nice and round back side for the summer or for the whole year or for the rest of your life. </div>
<div style="font-family: Helvetica; line-height: normal;">
The gluteus muscles includes the gluteus maximum, medius and minimus and are one of the biggest, strongest and most functional muscle in human body. We want them big, round and hard, boys and girls, old and young. </div>
<div style="font-family: Helvetica; line-height: normal;">
The gluteus muscles does hip extension, abductions and adductions among other things and has many function, from moving us around all day long to aiding in posture and helps to hold the upper body straight, stabilizing the hip. It's a mover and a stabilizer at the same time. Sitting a lot on it doesn't do much good to it, it wasn't made for that, actually makes it weak and lazy. An other thing that sitting does it gives us short hip flexors and the shorter and stronger are the hip flexors the longer and weaker are the glutes. The short and tight hip flexors are pulling us forward and the weak glutes can't counter balance in the back and hold up straight. </div>
<div style="font-family: Helvetica; line-height: normal;">
So why we need to train our back side to be nice round and strong beside aesthetics's is function, our every day mobility and posture depends on it. </div>
<div style="font-family: Helvetica; line-height: normal;">
Because the lot of sitting we do on a daily bases, many people can't even contract their glute muscles, not just because of weakness in the muscles but because they don't have the neural pathway to do it, in other words their brain doesn't know how to do it. If you don't use it, you loose it!! </div>
<br />
<div style="font-family: Helvetica; line-height: normal;">
First thing you have to do is to learn how to do standing body weight hip extensions, abductions and adductiones, floor bridges or ball bridges. After mastering these exercises and making sure that our brain knows what to do and how to contract the glute muscles we can progress to cable hip extensions, abductions, adductiones and maybe sg leg ball hip extensions, this is more challenging but can be done. From here we can go to squats and lunges, step ups and split squats with body weight and then adding weights to it and than progressing to hip trusts with heavy weights for strength. And that is how you get the nice and round back side with a lot of function and strength-:)))</div>
<div style="font-family: Helvetica; line-height: normal;">
<br /></div>
<div style="font-family: Helvetica; line-height: normal;">
<br /></div>
<div style="font-family: Helvetica; line-height: normal;">
Exercise videos:</div>
<div style="font-family: Helvetica; line-height: normal;">
<br /></div>
<div style="font-family: Helvetica; line-height: normal;">
Strengthening the glutes and stretching the hip flexor at the same time.<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<iframe width="320" height="266" class="YOUTUBE-iframe-video" data-thumbnail-src="https://i.ytimg.com/vi/OQN_CXSRRzg/0.jpg" src="https://www.youtube.com/embed/OQN_CXSRRzg?feature=player_embedded" frameborder="0" allowfullscreen></iframe></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
Swiss ball bridge or hip extension.</div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<iframe width="320" height="266" class="YOUTUBE-iframe-video" data-thumbnail-src="https://i.ytimg.com/vi/qum44Xsi71A/0.jpg" src="https://www.youtube.com/embed/qum44Xsi71A?feature=player_embedded" frameborder="0" allowfullscreen></iframe></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
Standing hip extension, adduction and abduction.</div>
<br /></div>
<div style="font-family: Helvetica; line-height: normal;">
<br /></div>
<div style="font-family: Helvetica; line-height: normal;">
<br />
<div class="separator" style="clear: both; text-align: center;">
<iframe width="320" height="266" class="YOUTUBE-iframe-video" data-thumbnail-src="https://i.ytimg.com/vi/um4M5KWjsr4/0.jpg" src="https://www.youtube.com/embed/um4M5KWjsr4?feature=player_embedded" frameborder="0" allowfullscreen></iframe></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
Cable hip extension, abduction and adduction.</div>
<br />
<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<iframe width="320" height="266" class="YOUTUBE-iframe-video" data-thumbnail-src="https://i.ytimg.com/vi/bPtNoHEfYZ0/0.jpg" src="https://www.youtube.com/embed/bPtNoHEfYZ0?feature=player_embedded" frameborder="0" allowfullscreen></iframe></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
Sg leg swiss ball hip extension.</div>
<br /></div>
<div style="font-family: Helvetica; line-height: normal;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
</div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
</div>
<div style="font-family: Helvetica; line-height: normal;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
</div>
<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
</div>
<br />
<div style="font-family: Helvetica; line-height: normal;">
<br /></div>
Anonymoushttp://www.blogger.com/profile/05209960032300368817noreply@blogger.com1tag:blogger.com,1999:blog-7743228277827258053.post-33806523775633894592013-04-27T18:11:00.001-07:002013-04-27T18:11:27.742-07:00David's hard core park core 2 work out An other beautiful spring day, David and me headed to the Van Courtland Park for a hard core body weight work out. I only had my stick, also called the torturer devise :-)) and an athletic band with me.<br />
I did some soft tissue work with the stick on his calfs and IT Bands and then warmed up with some body weight lunges and torso twists and then he did bear crawl and side plank with a twist for core and then a full body body weight work out.<br />
I want to show you that you don't need anything, not even a gym or dumbbells to have a good work out. All you need is a pice of green grass a bench and a bar for the pull ups and of course desire to work out in a beautiful sunny day :-))).<br />
<br />
<b>Warm up:</b><br />
<br />
<b>4 way lunges 3X 4</b><br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/5OVxyqII2kI?feature=player_embedded' frameborder='0'></iframe></div>
<br />
<br />
<b>Lunge with a twist 3X 3</b><br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/um5SMwfF35g?feature=player_embedded' frameborder='0'></iframe></div>
<b>Core:</b><br />
<br />
<b>Bear crawl 2X 10</b><br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/zxceetz3zTg?feature=player_embedded' frameborder='0'></iframe></div>
<br />
<br />
<b>Side plank with a twist 2X 12</b><br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/Lu1z1GBe7YY?feature=player_embedded' frameborder='0'></iframe></div>
<br />
<b>Full body:</b><br />
<b><br /></b>
<b>Bench jumps 3X 8</b><br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/VVojqE1XaAk?feature=player_embedded' frameborder='0'></iframe></div>
<br />
<br />
<b>Decline push ups 3X 30</b><br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/5MfQcns7kds?feature=player_embedded' frameborder='0'></iframe></div>
<br />
<br />
<b>Assisted pull ups 3X 10</b><br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/aOTUKdkg3ZE?feature=player_embedded' frameborder='0'></iframe></div>
<br />
<br />
<b>Bulgarian split squats 3X12</b><br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/RyykLZgIUqI?feature=player_embedded' frameborder='0'></iframe></div>
<br />
<br />
<b>Burpees 1X 10</b><br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/X5YTsWN0n-g?feature=player_embedded' frameborder='0'></iframe></div>
<br />
<br />
<b>Stretch </b><br />
<br />
<br />
<br />
<br />
<div style="font-weight: normal; text-align: left;">
<div class="separator" style="clear: both; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: left;">
<b><b>www.fitnoxnyc.com</b></b></div>
<div class="separator" style="clear: both; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: left;">
<b><b><br /></b></b></div>
<div class="separator" style="clear: both; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: left;">
<b><b><a href="http://www.youtube.com/user/FitNox?feature=mhee">http://www.youtube.com/user/FitNox?feature=mhee</a></b></b></div>
<div>
</div>
</div>
<div style="font-weight: normal; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
</div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<br /></div>
Anonymoushttp://www.blogger.com/profile/05209960032300368817noreply@blogger.com0tag:blogger.com,1999:blog-7743228277827258053.post-42074128927150224112013-04-08T18:18:00.000-07:002013-04-08T18:18:18.595-07:00David's hard core track core work outSunday afternoon me and David and his girlfriend went to Van Courtland Park's Track in the Bronx to work out. It was a really nice and sunny day here in New York City, so I tough it's perfect to train in the track. The track is a good 10 min walk from our place, so we had the warm up walking there and did some more dynamic stretch and core then a full body with TRX and body weight exercises in the track.<br />
You don't need a gym to work out, all you need is a park or track, a nice day, some fresh air and willingness to do it :-))<br />
Here is David's hard core track core work out:-)))<br />
<br />
I used the golfers stretch to stretch the legs, torso and shoulders a little bit. Did the duck walk to loosen up the hip joint more.<br />
<br />
<br />
<b>Warm up:</b><br />
<b><br /></b>
<b><span class="Apple-style-span" style="font-weight: normal;"><b>Golfers stretch 3X side</b></span></b><br />
<b><br /></b>
<div class="separator" style="clear: both; text-align: center;">
<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/4BvnHcK7rk4?feature=player_embedded' frameborder='0'></iframe></div>
<b><br /></b>
<b><br /></b>
<b><br /></b>
<b>Duck walk 1X 20</b><br />
<b><br /></b>
<div class="separator" style="clear: both; text-align: center;">
<object width="320" height="266" class="BLOGGER-youtube-video" classid="clsid:D27CDB6E-AE6D-11cf-96B8-444553540000" codebase="http://download.macromedia.com/pub/shockwave/cabs/flash/swflash.cab#version=6,0,40,0" data-thumbnail-src="http://i.ytimg.com/vi/qEByv0zs_ZU/0.jpg"><param name="movie" value="http://www.youtube.com/v/qEByv0zs_ZU?version=3&f=user_uploads&c=google-webdrive-0&app=youtube_gdata" /><param name="bgcolor" value="#FFFFFF" /><param name="allowFullScreen" value="true" /><embed width="320" height="266" src="http://www.youtube.com/v/qEByv0zs_ZU?version=3&f=user_uploads&c=google-webdrive-0&app=youtube_gdata" type="application/x-shockwave-flash" allowfullscreen="true"></embed></object></div>
<b><br /></b>
<b><br /></b>
<b><br /></b>
<b>Core:</b><br />
<b><br /></b>
<b>Side plank 2X 1 min</b><br />
<b><br /></b>
<div class="separator" style="clear: both; text-align: center;">
<object width="320" height="266" class="BLOGGER-youtube-video" classid="clsid:D27CDB6E-AE6D-11cf-96B8-444553540000" codebase="http://download.macromedia.com/pub/shockwave/cabs/flash/swflash.cab#version=6,0,40,0" data-thumbnail-src="http://i.ytimg.com/vi/-XZPpyey_aU/0.jpg"><param name="movie" value="http://www.youtube.com/v/-XZPpyey_aU?version=3&f=user_uploads&c=google-webdrive-0&app=youtube_gdata" /><param name="bgcolor" value="#FFFFFF" /><param name="allowFullScreen" value="true" /><embed width="320" height="266" src="http://www.youtube.com/v/-XZPpyey_aU?version=3&f=user_uploads&c=google-webdrive-0&app=youtube_gdata" type="application/x-shockwave-flash" allowfullscreen="true"></embed></object></div>
<b><br /></b>
<b><br /></b>
<b>Inch worm 2X 10</b><br />
<b><br /></b>
<div class="separator" style="clear: both; text-align: center;">
<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/JJYXb8CbsRM?feature=player_embedded' frameborder='0'></iframe></div>
<br />
<b><br /></b>
<b>Full body:</b><br />
<b><br /></b>
<b>Squat jumps 3x 12</b><br />
<b><br /></b>
<div class="separator" style="clear: both; text-align: center;">
<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/figV8nSEjlk?feature=player_embedded' frameborder='0'></iframe></div>
<b><br /></b>
<b><br /></b>
<b>Elevated push ups 3x 30</b><br />
<b><br /></b>
<div class="separator" style="clear: both; text-align: center;">
<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/f78BTMgepSE?feature=player_embedded' frameborder='0'></iframe></div>
<b><br /></b>
<b><br /></b>
<b>TRX row 3X 12</b><br />
<b><br /></b>
<div class="separator" style="clear: both; text-align: center;">
<object width="320" height="266" class="BLOGGER-youtube-video" classid="clsid:D27CDB6E-AE6D-11cf-96B8-444553540000" codebase="http://download.macromedia.com/pub/shockwave/cabs/flash/swflash.cab#version=6,0,40,0" data-thumbnail-src="http://i.ytimg.com/vi/EWm_p8llrW4/0.jpg"><param name="movie" value="http://www.youtube.com/v/EWm_p8llrW4?version=3&f=user_uploads&c=google-webdrive-0&app=youtube_gdata" /><param name="bgcolor" value="#FFFFFF" /><param name="allowFullScreen" value="true" /><embed width="320" height="266" src="http://www.youtube.com/v/EWm_p8llrW4?version=3&f=user_uploads&c=google-webdrive-0&app=youtube_gdata" type="application/x-shockwave-flash" allowfullscreen="true"></embed></object></div>
<b><br /></b>
<b><br /></b>
<b><br /></b>
<b><br /></b>
<b>TRX sg leg squats 3x 12 </b><br />
<b><br /></b>
<div class="separator" style="clear: both; text-align: center;">
<object width="320" height="266" class="BLOGGER-youtube-video" classid="clsid:D27CDB6E-AE6D-11cf-96B8-444553540000" codebase="http://download.macromedia.com/pub/shockwave/cabs/flash/swflash.cab#version=6,0,40,0" data-thumbnail-src="http://i.ytimg.com/vi/YjOOGH_7m7U/0.jpg"><param name="movie" value="http://www.youtube.com/v/YjOOGH_7m7U?version=3&f=user_uploads&c=google-webdrive-0&app=youtube_gdata" /><param name="bgcolor" value="#FFFFFF" /><param name="allowFullScreen" value="true" /><embed width="320" height="266" src="http://www.youtube.com/v/YjOOGH_7m7U?version=3&f=user_uploads&c=google-webdrive-0&app=youtube_gdata" type="application/x-shockwave-flash" allowfullscreen="true"></embed></object></div>
<b><br /></b>
<b><br /></b>
<b>TRX prone hip flexion 3X 12 </b><br />
<b><br /></b>
<div class="separator" style="clear: both; text-align: center;">
<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/7X9Ci2kBIjg?feature=player_embedded' frameborder='0'></iframe></div>
<b><br /></b>
<b><br /></b>
<b><br /></b>
<b>Stretch </b><br />
<b><br /></b>
<b></b><br />
<div style="font-weight: normal; text-align: left;">
<div class="separator" style="clear: both; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: left;">
<b><b><b>www.fitnoxnyc.com</b></b></b></div>
<div class="separator" style="clear: both; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: left;">
<b><b><b><br /></b></b></b></div>
<div class="separator" style="clear: both; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: left;">
<b><b><b><a href="http://www.youtube.com/user/FitNox?feature=mhee">http://www.youtube.com/user/FitNox?feature=mhee</a></b></b></b></div>
<div>
</div>
</div>
<div style="font-weight: normal; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
</div>
<br />
<br />
<br />
<br />
<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<br />Anonymoushttp://www.blogger.com/profile/05209960032300368817noreply@blogger.com0tag:blogger.com,1999:blog-7743228277827258053.post-24687721571743224942013-03-26T18:17:00.000-07:002013-03-27T11:10:47.457-07:00David's 3 months make over week 12<span class="Apple-style-span" style="color: #660000;"> </span><span class="Apple-style-span" style="color: #cc0000; font-size: large;"><b> FITNOX TAKES ANY CLIENTS TO ANY GOAL !</b></span><br />
<br />
3 months ago David come to me and said I want to lose weight, get fit and be healthy, I do anything you say :-)). So this is how we started at 219 lb and 25% body fat and low back pain ( had disc surgery about 4 years ago).<br />
David's goal was to lose weight, get fit, be healthy and get rid of the low back pain, what he had even after the surgery. My goal was to make sure he reaches his goal :-)) and help him develop heathy eating habits, love and passion for regular exercise and make lasting changes in his lifestyle that he can stick for the rest of his life.<br />
3 months after let's see how much we accomplished: he is <b>25.5 lb lighter</b> and his <b>body fat</b> is down to <b>19%</b>, if you remember we started with 12 push ups, now he can do 30 and wasn't able to do any assisted pull ups 3 months ago, now he can do 8, a full hour of hard core work out and only have back pain when the weather is going to change :-))). He already got a membership to a gym and promised that he is going to work out 3 times a week and keep up the work that we started.<br />
My other goal with David's make over was to show <b>anybody</b> <b>how easy it is to lose weight</b> in a healthy way without any magic pills or surgery. All you have to do is decide it and put the work in it, go on a diet that you can keep for the rest of your life, eat food not junk, lots of fresh veggies and fruits, good, healthy fats, lean and clean protein and drink a lot of water. Make regular exercise a part of your weekly routine, have a good night sleep and lough a lot :-))).<br />
<b>Thats all it takes</b>, I did it 6 years ago, David did it now and a lots of other people, <b>YOU can do it,too.</b><br />
<b><br /></b>
<span class="Apple-style-span" style="color: red; font-size: large;"><b>If you had start it 3 months ago, this could be YOU :-)))</b></span><br />
<br />
<br />
<br />
<b>Before After </b><br />
<b><br /></b>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhY2bdKo4aRujGgw9S5jPsukPR__EaFmjDg8btmNJy-CmIOoNqUuhE_fSDgUsKKM6xKTn9zCMtioo6d2BQ9zGy4nYOnzIIwVSIBtHML1dxDnKs007pKymszJ8YrtUb1WcKUn1_CSVEPEhs/s1600/IMG_3905.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhY2bdKo4aRujGgw9S5jPsukPR__EaFmjDg8btmNJy-CmIOoNqUuhE_fSDgUsKKM6xKTn9zCMtioo6d2BQ9zGy4nYOnzIIwVSIBtHML1dxDnKs007pKymszJ8YrtUb1WcKUn1_CSVEPEhs/s320/IMG_3905.JPG" width="240" /></a></div>
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEguvudfN47sWdglqnJQHUR_6jJagKZEc5uf0qbp2UCAbzOc3irBgf-kvfLBAD3zkmhlYRfq7Q2ZvWxfisIRHeGRn87plcWNc027B-aV_xjHi_6uSrOjTmTmSiByvUWVeLnk3qy2lgyBZcw/s1600/IMG_3514.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEguvudfN47sWdglqnJQHUR_6jJagKZEc5uf0qbp2UCAbzOc3irBgf-kvfLBAD3zkmhlYRfq7Q2ZvWxfisIRHeGRn87plcWNc027B-aV_xjHi_6uSrOjTmTmSiByvUWVeLnk3qy2lgyBZcw/s320/IMG_3514.JPG" width="240" /></a><br />
<br />
<br />
<div class="" style="clear: both; text-align: center;">
</div>
<span class="Apple-style-span" style="color: #660000;"> <span class="Apple-style-span" style="font-size: large;">Good job and Great success David !!!!!!</span></span><br />
<br />
<br />
<div style="font-weight: normal; text-align: left;">
<div class="separator" style="clear: both; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: left;">
<b><b>www.fitnoxnyc.com</b></b></div>
<div class="separator" style="clear: both; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: left;">
<b><b><br /></b></b></div>
<div class="separator" style="clear: both; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: left;">
<b><b><a href="http://www.youtube.com/user/FitNox?feature=mhee">http://www.youtube.com/user/FitNox?feature=mhee</a></b></b></div>
<div>
</div>
</div>
<div style="font-weight: normal; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
</div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<br />Anonymoushttp://www.blogger.com/profile/05209960032300368817noreply@blogger.com3tag:blogger.com,1999:blog-7743228277827258053.post-67957044243406928022013-03-20T10:24:00.000-07:002013-03-20T10:24:44.902-07:00David's Make Over week 11David's last week was an other great success, lost 2.5 lb, so he is 193.5 lb, 25.5 lb lighter then 11 weeks ago. He might not be able to hit the 30 lb in 3 months, but come pretty close to it, which I think deserves a big Congratulations, he did a really good job with the diet and exercise, too. He has no sugar carvings any more, if he is hungry between meals snacks on raw, unsalted nuts, moves a lot easier, less stress on his lower back and knees and developed a lot of good habits, like buying only foods that is good for him, planing and preparing the meals for himself, regular exercise on a weekly basis and drinking a lot of water.<br />
Here are this weeks workouts:<br />
Foam roll and dynamic stretch to warm up, core and full body.<br />
<br />
<b>Core: </b><br />
<b><br /></b>
<div class="separator" style="clear: both; text-align: center;">
<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/Fcz07cSCGF8?feature=player_embedded' frameborder='0'></iframe></div>
<b><br /></b>
<b>Ball roll outs 2X 15</b><br />
<b><br /></b>
<div class="separator" style="clear: both; text-align: center;">
<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/-VQySLZ3iN0?feature=player_embedded' frameborder='0'></iframe></div>
<b><br /></b>
<b>Plank on the foam roll with leg lifts 2X20/alternating</b><br />
<b><br /></b>
<b>Full Body:</b><br />
<b><br /></b>
<div class="separator" style="clear: both; text-align: center;">
<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/JILI4se7fhA?feature=player_embedded' frameborder='0'></iframe></div>
<b><br /></b>
<b><br /></b>
<b>Modified deep squats with upright rows 3X15</b><br />
<b><br /></b>
<div class="separator" style="clear: both; text-align: center;">
<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/eP8VjExQ4gc?feature=player_embedded' frameborder='0'></iframe></div>
<b><br /></b>
<b>Decline push ups 3X15</b><br />
<b><br /></b>
<div class="separator" style="clear: both; text-align: center;">
<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/OxnR2Gj5nKE?feature=player_embedded' frameborder='0'></iframe></div>
<b><br /></b>
<b>Assisted pull ups 3X7</b><br />
<b><br /></b>
<div class="separator" style="clear: both; text-align: center;">
<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/TDM38SQDqQU?feature=player_embedded' frameborder='0'></iframe></div>
<b><br /></b>
<b>Sg leg squats 3X15/side</b><br />
<b><br /></b>
<b><br /></b>
<div class="separator" style="clear: both; text-align: center;">
<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/39PNIXyCElE?feature=player_embedded' frameborder='0'></iframe></div>
<b><br /></b>
<b>Standing tube biceps curl 3X15</b><br />
<br />
<br />
<br />
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<b>Stretch </b></div>
</div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<b><br /></b></div>
</div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<b></b></div>
</div>
<div style="font-weight: normal; text-align: left;">
<div class="separator" style="clear: both; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: left;">
<b><b><b>Stay tuned for next weeks workouts!!!</b></b></b></div>
<div class="separator" style="clear: both; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: left;">
<b><b><br /></b></b></div>
<div class="separator" style="clear: both; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: left;">
<b><b>www.fitnoxnyc.com</b></b></div>
<div class="separator" style="clear: both; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: left;">
<b><b><br /></b></b></div>
<div class="separator" style="clear: both; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: left;">
<b><b><a href="http://www.youtube.com/user/FitNox?feature=mhee">http://www.youtube.com/user/FitNox?feature=mhee</a></b></b></div>
<div>
<b><br /></b></div>
<div>
</div>
</div>
<div style="font-weight: normal; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
</div>
Anonymoushttp://www.blogger.com/profile/05209960032300368817noreply@blogger.com0tag:blogger.com,1999:blog-7743228277827258053.post-42649758251640483532013-03-12T19:10:00.001-07:002013-03-12T19:10:03.791-07:00David's make over week 10 <br />
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
Last week David lost 1 pound, so he is down to 196 lb, 23 lb in 10 weeks.</div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
This week we are doing again a high intensity interval training with kettle bells and body weight . Only 5 exercises -beside the 2 core exercise and the warm up- but 6 set and between 10-20 repetitions.</div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
We started with the regular foam rolling and warm up, back lying torso twist and modified leg raise, then we did the core exercises, ball roll outs and plank, then 6 sets from the following 5 exercises: double arm swings, double arm snatches, deep squats with over head press, assisted pull ups and ball hamstring curls. He started with 10 reps from each exercises then did 12,14,16,18 and 20.</div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
Right after the work out David has a vegan protein shake for dinner, to help his body to recover and build muscle.</div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<br /></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<b>Core:</b></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<b><br /></b></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<b>Ball roll outs 2X 12</b></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<b><br /></b></div>
<div class="separator" style="clear: both; text-align: center;">
<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/Fcz07cSCGF8?feature=player_embedded' frameborder='0'></iframe></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<b><br /></b></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<b><br /></b></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<b>Plank 2X1 min</b></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<b><br /></b></div>
<div class="separator" style="clear: both; text-align: center;">
<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/dNQ7iaY7uEg?feature=player_embedded' frameborder='0'></iframe></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<b><br /></b></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<b><br /></b></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<b>Full body circuit: 6X 10-20 </b></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<b><br /></b></div>
<div class="separator" style="clear: both; text-align: center;">
<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/hXLnX8DbI6g?feature=player_embedded' frameborder='0'></iframe></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<b><br /></b></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<b><br /></b></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<b>Double arm swings /</b><b>Double arm snatches/</b><b>Front deep squats</b></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<b><br /></b></div>
<div class="separator" style="clear: both; text-align: center;">
<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/OxnR2Gj5nKE?feature=player_embedded' frameborder='0'></iframe></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<b><br /></b></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<b><br /></b></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<b>Assisted pull ups</b></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<b><br /></b></div>
<div class="separator" style="clear: both; text-align: center;">
<object width="320" height="266" class="BLOGGER-youtube-video" classid="clsid:D27CDB6E-AE6D-11cf-96B8-444553540000" codebase="http://download.macromedia.com/pub/shockwave/cabs/flash/swflash.cab#version=6,0,40,0" data-thumbnail-src="http://i.ytimg.com/vi/gnB_ewRoNC0/0.jpg"><param name="movie" value="http://www.youtube.com/v/gnB_ewRoNC0?version=3&f=user_uploads&c=google-webdrive-0&app=youtube_gdata" /><param name="bgcolor" value="#FFFFFF" /><param name="allowFullScreen" value="true" /><embed width="320" height="266" src="http://www.youtube.com/v/gnB_ewRoNC0?version=3&f=user_uploads&c=google-webdrive-0&app=youtube_gdata" type="application/x-shockwave-flash" allowfullscreen="true"></embed></object></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<b><br /></b></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<b><br /></b></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<b>Ball hamstring curls</b></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<b><br /></b></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<b>30 Push ups </b></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<b><br /></b></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<b>Stretch </b></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<b><br /></b></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<b></b></div>
<div style="font-weight: normal; text-align: left;">
<div class="separator" style="clear: both; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: left;">
<b><b><b>Stay tuned for next weeks workouts!!!</b></b></b></div>
<div class="separator" style="clear: both; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: left;">
<b><b><br /></b></b></div>
<div class="separator" style="clear: both; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: left;">
<b><b>www.fitnoxnyc.com</b></b></div>
<div class="separator" style="clear: both; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: left;">
<b><b><br /></b></b></div>
<div class="separator" style="clear: both; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: left;">
<b><b><a href="http://www.youtube.com/user/FitNox?feature=mhee">http://www.youtube.com/user/FitNox?feature=mhee</a></b></b></div>
<div>
</div>
</div>
<div style="font-weight: normal; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<b><br /></b></div>
<br />
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<b><br /></b></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<b><br /></b></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<b><br /></b></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<b><br /></b></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<br /></div>
<div>
<br /></div>
Anonymoushttp://www.blogger.com/profile/05209960032300368817noreply@blogger.com0tag:blogger.com,1999:blog-7743228277827258053.post-74345737049200023032013-03-12T17:48:00.001-07:002013-03-12T17:48:19.806-07:00Csilla's make over week 7You can't always measure progress on the scale and even if you don't see any results for a while you just have to keep doing the work and believe in it. Losing weight is not only diet and exercise but a mental thing, too. Being over weight and eating empty calories for a long period of time it makes the body hold on to the body fat and every calories that we put in our body because it goes on starving mode. We have to give the body real food filed with nutrient to be able to go off from starving mode. Sometimes people hold on to their weight mentally, it's not easy to let it go, especially if you don't know why are you holding to it. It helps a lot to find out the real reason behind your weight.<br />
The weight is coming of from Csilla slowly but she has great progress on the tread-mill and exercising. She is getting a lot fitter, stronger, healthier even though it's still hard to stick to regular breakfasts and drinking water, and moves a lot easier.<br />
She is running on 8.5 mile/hour on the tread-mill for 30 sec and only needs 1 min recovery time and back to 8.5 for another 4-5 intervals, compared to 5 mile/hour less then 2 months ago when we started.<br />
This weeks exercises were a little bit more dynamic, we did a proper warm up and then did the core and full body exercises in on set without any breaks between reps and had only 1 min break between sets and did 3 sets.<br />
<br />
<b>Warm up:</b><br />
<b>Back lunge with a twist</b><br />
<b><br /></b>
<div class="separator" style="clear: both; text-align: center;">
<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/P4rcx-OxzQg?feature=player_embedded' frameborder='0'></iframe></div>
<b><br /></b>
<b>Mini band side walk</b><br />
<b><br /></b>
<div class="separator" style="clear: both; text-align: center;">
<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/qhCXnt3OGWU?feature=player_embedded' frameborder='0'></iframe></div>
<b><br /></b>
<b><br /></b>
<b>Full body circuit:</b><br />
<b><br /></b>
<div class="separator" style="clear: both; text-align: center;">
<object width="320" height="266" class="BLOGGER-youtube-video" classid="clsid:D27CDB6E-AE6D-11cf-96B8-444553540000" codebase="http://download.macromedia.com/pub/shockwave/cabs/flash/swflash.cab#version=6,0,40,0" data-thumbnail-src="http://i.ytimg.com/vi/Y_9EpScE8hk/0.jpg"><param name="movie" value="http://www.youtube.com/v/Y_9EpScE8hk?version=3&f=user_uploads&c=google-webdrive-0&app=youtube_gdata" /><param name="bgcolor" value="#FFFFFF" /><param name="allowFullScreen" value="true" /><embed width="320" height="266" src="http://www.youtube.com/v/Y_9EpScE8hk?version=3&f=user_uploads&c=google-webdrive-0&app=youtube_gdata" type="application/x-shockwave-flash" allowfullscreen="true"></embed></object></div>
<b><br /></b>
<b><br /></b>
<b>Corkscrews 3X 12/side</b><br />
<b>Plank 3x 30 sec hold</b><br />
<b>Band swings 3X 15</b><br />
<b>Band snatches 3X 15</b><br />
<b>Band squats with over head press 3X12</b><br />
<b>Jumping jacks with bar 3x15</b><br />
<b><br /></b>
<b><br /></b>
<b><span class="Apple-style-span" style="font-weight: normal;"></span></b><br />
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<b><b>Stretch</b></b></div>
</div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<b><b><br /></b><b></b></b></div>
</div>
<div style="font-weight: normal; text-align: left;">
<div class="separator" style="clear: both; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: left;">
<b><b><b>Stay tuned for next weeks workouts!!!</b></b></b></div>
<div class="separator" style="clear: both; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: left;">
<b><b><br /></b></b></div>
<div class="separator" style="clear: both; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: left;">
<b><b>www.fitnoxnyc.com</b></b></div>
<div class="separator" style="clear: both; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: left;">
<b><b><br /></b></b></div>
<div class="separator" style="clear: both; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: left;">
<b><b><a href="http://www.youtube.com/user/FitNox?feature=mhee">http://www.youtube.com/user/FitNox?feature=mhee</a></b></b></div>
<div>
<b><br /></b></div>
<div>
</div>
</div>
Anonymoushttp://www.blogger.com/profile/05209960032300368817noreply@blogger.com0tag:blogger.com,1999:blog-7743228277827258053.post-49632867574768408422013-03-05T10:45:00.001-08:002013-03-05T10:45:07.163-08:00David's make over week 9 Now that Davis is getting closer to his ideal body weight is getting harder and harder to lose weight. Last week he didn't lose any weight, he still weigh 197 lb, from now on if he wants to lose more weight he has to cut back on food or pump up the intensity of the workouts.<br />
This week he is doing a high intensity interval training with kettle bells and body weight. Only 3 exercises -beside the 2 core exercise and the warm up- but 6 set and between 10-20 repetitions.<br />
We started with the regular foam rolling and warm up, back lying torso twist and modified leg raise, the we did the core exercises, standing cable front press and side plank with cable row, and the we did 6 sets from the following 3 exercises: double arm swings with deep squats and over head press, push ups and side plank with cable row. He started with 10 reps from each exercises then did 12,14,16,18 and 20.<br />
The benefits of doing high intensity interval workouts with weights is that beside building muscle you get a good cardio workout, too. If you only take short ( 1-2 min) brakes between exercises, its good for your muscles and heart, too and burns a ton of energy and leaves you with the feeling of a good, intense workout.<br />
Right after the work out David has a vegan protein shake for dinner, to help his body to build muscle.<br />
<br />
<b>Core</b><br />
<b><br /></b>
<div class="separator" style="clear: both; text-align: center;">
<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/11uhBEGt4EE?feature=player_embedded' frameborder='0'></iframe></div>
<b><br /></b>
<b><br /></b>
<b>Standing cable front press 2X 12/side</b><br />
<b><br /></b>
<div class="separator" style="clear: both; text-align: center;">
<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/YfMcLrfKaGc?feature=player_embedded' frameborder='0'></iframe></div>
<b><br /></b>
<b><br /></b>
<b>Side plank with cable row 2x 12/side</b><br />
<b><br /></b>
<b>Full Body</b><br />
<b><br /></b>
<div class="separator" style="clear: both; text-align: center;">
<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/WwjZazsc2s4?feature=player_embedded' frameborder='0'></iframe></div>
<b><br /></b>
<b><br /></b>
<b>Double arm swings with deep squats and over head press 6X 10-20 </b><br />
<b><br /></b>
<div class="separator" style="clear: both; text-align: center;">
<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/3hKkhWt8YvQ?feature=player_embedded' frameborder='0'></iframe></div>
<b><br /></b>
<b><br /></b>
<b>Push ups 6X 10-20</b><br />
<b><br /></b>
<div class="separator" style="clear: both; text-align: center;">
<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/YfMcLrfKaGc?feature=player_embedded' frameborder='0'></iframe></div>
<b><br /></b>
<b><br /></b>
<b><span class="Apple-style-span" style="font-weight: normal;"><b>Side plank with cable row 6X 10-20</b></span></b><br />
<b><span class="Apple-style-span" style="font-weight: normal;"><b><br /></b></span></b>
<b><span class="Apple-style-span" style="font-weight: normal;"><b><br /></b></span></b>
<br />
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<b>Stretch</b></div>
</div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<b><br /></b><b></b></div>
</div>
<div style="font-weight: normal; text-align: left;">
<div class="separator" style="clear: both; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: left;">
<b><b>Stay tuned for next weeks workouts!!!</b></b></div>
<div class="separator" style="clear: both; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: left;">
<b><br /></b></div>
<div class="separator" style="clear: both; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: left;">
<b>www.fitnoxnyc.com</b></div>
<div class="separator" style="clear: both; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: left;">
<b><br /></b></div>
<div class="separator" style="clear: both; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: left;">
<b><a href="http://www.youtube.com/user/FitNox?feature=mhee">http://www.youtube.com/user/FitNox?feature=mhee</a></b></div>
<div>
</div>
</div>
<br />
<b><br /></b>
<br />
<b><br /></b>
<b><br /></b>
<b><br /></b>Anonymoushttp://www.blogger.com/profile/05209960032300368817noreply@blogger.com0tag:blogger.com,1999:blog-7743228277827258053.post-81241382744684211812013-02-27T20:24:00.000-08:002013-02-27T20:24:58.783-08:00Csilla's make over week 6 Last week was a great success, 2 lb down. Beside the workout that we did together she did 2 more interval training for 30 min by herself and played table tennis twice for over 1 hour with her son.<br />
She is still not having breakfast every day, only couple of days weekly but started to ad more fresh fruits to her diet, pineapples turns out to be a good diuretic to her and one of her favorite.<br />
This week we did more compound exercises, like swings with squats and over head press and lunges with rows to use more muscle in one move and burn more calories. We also did all of the exercises standing up and more jumping like jumping jacks and ice skaters to make her hear rate higher.<br />
This weeks interval training is going to be more intense as well.<br />
<br />
For warm up we did <b>lunge with trunk twist</b>.<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/P4rcx-OxzQg?feature=player_embedded' frameborder='0'></iframe></div>
<br />
<b>Core</b><br />
<b><br /></b>
<div class="separator" style="clear: both; text-align: center;">
<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/ze3rMOpUOHk?feature=player_embedded' frameborder='0'></iframe></div>
<b><br /></b>
<b><br /></b>
<b>Bridge with push downs</b><br />
<b><br /></b>
<div class="separator" style="clear: both; text-align: center;">
<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/VJQ-8-fNhyc?feature=player_embedded' frameborder='0'></iframe></div>
<b><br /></b>
<b><br /></b>
<b>Resisted quadruped arm end leg extension</b><br />
<b><br /></b>
<b>Full body</b><br />
<b><br /></b>
<div class="separator" style="clear: both; text-align: center;">
<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/YJr0yVPEmSg?feature=player_embedded' frameborder='0'></iframe></div>
<b><br /></b>
<b><br /></b>
<b>Sg arm swings to squat and over head press</b><br />
<b><br /></b>
<div class="separator" style="clear: both; text-align: center;">
<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/ZyNsONeFOG8?feature=player_embedded' frameborder='0'></iframe></div>
<b><br /></b>
<b><br /></b>
<b>Standing close grip chest press</b><br />
<b><br /></b>
<div class="separator" style="clear: both; text-align: center;">
<object width="320" height="266" class="BLOGGER-youtube-video" classid="clsid:D27CDB6E-AE6D-11cf-96B8-444553540000" codebase="http://download.macromedia.com/pub/shockwave/cabs/flash/swflash.cab#version=6,0,40,0" data-thumbnail-src="http://i.ytimg.com/vi/idg2fD_6sv8/0.jpg"><param name="movie" value="http://www.youtube.com/v/idg2fD_6sv8?version=3&f=user_uploads&c=google-webdrive-0&app=youtube_gdata" /><param name="bgcolor" value="#FFFFFF" /><param name="allowFullScreen" value="true" /><embed width="320" height="266" src="http://www.youtube.com/v/idg2fD_6sv8?version=3&f=user_uploads&c=google-webdrive-0&app=youtube_gdata" type="application/x-shockwave-flash" allowfullscreen="true"></embed></object></div>
<b><br /></b>
<b><br /></b>
<b>Back lunges with rows</b><br />
<b><br /></b>
<div class="separator" style="clear: both; text-align: center;">
<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/7m0OgbDJCFI?feature=player_embedded' frameborder='0'></iframe></div>
<b><br /></b>
<b><br /></b>
<b>Upright rows </b><br />
<b><br /></b>
<div class="separator" style="clear: both; text-align: center;">
<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/EKCjBrFuR1I?feature=player_embedded' frameborder='0'></iframe></div>
<b><br /></b>
<b><br /></b>
<b>Ice skaters</b><br />
<b><br /></b>
<div class="separator" style="clear: both; text-align: center;">
<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/Z0OllXjSZ1s?feature=player_embedded' frameborder='0'></iframe></div>
<b><br /></b>
<b><br /></b>
<b>Boxing</b><br />
<b><br /></b>
<div class="separator" style="clear: both; text-align: center;">
<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/LtrEJWWKPNI?feature=player_embedded' frameborder='0'></iframe></div>
<b><br /></b>
<b><br /></b>
<b><span class="Apple-style-span" style="font-weight: normal;"><b>Jumping jacks with bar</b></span></b><br />
<b><span class="Apple-style-span" style="font-weight: normal;"><b><br /></b></span></b>
<b><span class="Apple-style-span" style="font-weight: normal;"><b><br /></b></span></b>
<br />
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<b>Stretch</b></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<b><br /></b><b></b></div>
<div style="font-weight: normal; text-align: left;">
<div class="separator" style="clear: both; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: left;">
<b><b>Stay tuned for next weeks workouts!!!</b></b></div>
<div class="separator" style="clear: both; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: left;">
<b><br /></b></div>
<div class="separator" style="clear: both; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: left;">
<b>www.fitnoxnyc.com</b></div>
<div class="separator" style="clear: both; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: left;">
<b><br /></b></div>
<div class="separator" style="clear: both; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: left;">
<b><a href="http://www.youtube.com/user/FitNox?feature=mhee">http://www.youtube.com/user/FitNox?feature=mhee</a></b></div>
<div>
<br /></div>
<div>
</div>
</div>
<div style="font-weight: normal; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
</div>
Anonymoushttp://www.blogger.com/profile/05209960032300368817noreply@blogger.com0tag:blogger.com,1999:blog-7743228277827258053.post-35533621205210164422013-02-25T19:31:00.000-08:002013-02-25T19:35:03.914-08:00David's make over week 8 Last week we only trained once and David went to swim once, the scale didn't moved this week, so he is still 197 lb. The ups and downs of loosing weight is that one week you lose big and the other week you don't lose anything, but this is perfectly fine and normal, no need to worry about it just keep up with the diet and exercise routine.<br />
This week we are going to do mostly sg arm and leg exercises. Doing sg leg and arm exercises improves balance, strengthens the core, uses the stabilizing muscles and burns more energy overall.<br />
As usually we started with the foam rolling and then for warm up did the side lying torso twist and the modified leg raise 2X 12 of each. This week for core we did high and low planks and inverted bridge on the ball.<br />
<br />
<b>Core:</b><br />
<b><br /></b>
<br />
<div class="separator" style="clear: both; text-align: center;">
<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/Kl9jQrFgkVQ?feature=player_embedded' frameborder='0'></iframe></div>
<b><br /></b>
<b><br /></b>
<b>High and low planks 2X12</b><br />
<b><br /></b>
<br />
<div class="separator" style="clear: both; text-align: center;">
<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/Nwby38SA4go?feature=player_embedded' frameborder='0'></iframe></div>
<b><br /></b>
<b><br /></b>
<b>Inverted bridge on the ball 2X12</b><br />
<b><br /></b>
<b>Full body:</b><br />
<b><br /></b>
<br />
<div class="separator" style="clear: both; text-align: center;">
<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/tG12qvvc-J8?feature=player_embedded' frameborder='0'></iframe></div>
<b><br /></b>
<b><br /></b>
<b>Sg leg dead lift 3X12/side</b><br />
<b><br /></b>
<br />
<div class="separator" style="clear: both; text-align: center;">
<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/reW1RU4AvH0?feature=player_embedded' frameborder='0'></iframe></div>
<b><br /></b>
<b><br /></b>
<b>Sg arm band chest press 3X12/side</b><br />
<b><br /></b>
<br />
<div class="separator" style="clear: both; text-align: center;">
<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/mVyretXfLe0?feature=player_embedded' frameborder='0'></iframe></div>
<b><br /></b>
<b><br /></b>
<b>Sg leg squats with sg arm row 3X12/side</b><br />
<b><br /></b>
<br />
<div class="separator" style="clear: both; text-align: center;">
<object class="BLOGGER-youtube-video" classid="clsid:D27CDB6E-AE6D-11cf-96B8-444553540000" codebase="http://download.macromedia.com/pub/shockwave/cabs/flash/swflash.cab#version=6,0,40,0" data-thumbnail-src="http://i.ytimg.com/vi/X2P_G8S8rSM/0.jpg" height="266" width="320"><param name="movie" value="http://www.youtube.com/v/X2P_G8S8rSM?version=3&f=user_uploads&c=google-webdrive-0&app=youtube_gdata" /><param name="bgcolor" value="#FFFFFF" /><param name="allowFullScreen" value="true" /><embed width="320" height="266" src="http://www.youtube.com/v/X2P_G8S8rSM?version=3&f=user_uploads&c=google-webdrive-0&app=youtube_gdata" type="application/x-shockwave-flash" allowfullscreen="true"></embed></object></div>
<b><br /></b>
<b><br /></b>
<b>Seated sg arm lat pulldowns 3X12/side</b><br />
<b><br /></b>
<br />
<div class="separator" style="clear: both; text-align: center;">
<object class="BLOGGER-youtube-video" classid="clsid:D27CDB6E-AE6D-11cf-96B8-444553540000" codebase="http://download.macromedia.com/pub/shockwave/cabs/flash/swflash.cab#version=6,0,40,0" data-thumbnail-src="http://i.ytimg.com/vi/LbzN_vo8xfc/0.jpg" height="266" width="320"><param name="movie" value="http://www.youtube.com/v/LbzN_vo8xfc?version=3&f=user_uploads&c=google-webdrive-0&app=youtube_gdata" /><param name="bgcolor" value="#FFFFFF" /><param name="allowFullScreen" value="true" /><embed width="320" height="266" src="http://www.youtube.com/v/LbzN_vo8xfc?version=3&f=user_uploads&c=google-webdrive-0&app=youtube_gdata" type="application/x-shockwave-flash" allowfullscreen="true"></embed></object></div>
<b><br /></b>
<b><br /></b>
<b>Supine hip extension with pull overs 3X12</b><br />
<b><br /></b>
<b>Stretch</b><br />
<b><br /></b>
<b></b><br />
<div style="font-weight: normal; text-align: left;">
<div class="separator" style="clear: both; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: left;">
<b><b>Stay tuned for next weeks workouts!!!</b></b></div>
<div class="separator" style="clear: both; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: left;">
<b><br /></b></div>
<div class="separator" style="clear: both; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: left;">
<b>www.fitnoxnyc.com</b></div>
<div class="separator" style="clear: both; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: left;">
<b><br /></b></div>
<div class="separator" style="clear: both; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: left;">
<b><a href="http://www.youtube.com/user/FitNox?feature=mhee">http://www.youtube.com/user/FitNox?feature=mhee</a></b></div>
<div>
</div>
</div>
<div style="font-weight: normal; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<b><br /></b></div>
Anonymoushttp://www.blogger.com/profile/05209960032300368817noreply@blogger.com1tag:blogger.com,1999:blog-7743228277827258053.post-71225491388399779202013-02-21T08:54:00.002-08:002013-02-22T10:27:24.379-08:00Csilla's make over week 5 Csilla's fourth week was a great success, the scale is not moving but we measured her waist when we started four week ago and we measured yesterday and she has lost 4,5 inch ( 11,5 cm) in four weeks which is really good. She feels a lot better and getting stronger, probably that is why we don't see the scale move, and fitter, her interval training is more and more intense every week. This week she did the jumping jacks with a 9 lb bar, her boxing is getting a lot faster and more intense.<br />
<br />
This week for <b>core</b> we did plank with shoulder tap and corkscrew with a bar.<br />
<br />
<b>Plank with shoulder tap 2X 20</b><br />
<b><br /></b>
<br />
<div class="separator" style="clear: both; text-align: center;">
<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/3qJz6vvpq4Y?feature=player_embedded' frameborder='0'></iframe></div>
<b><br /></b>
<br />
<br />
<br />
<b>Corkscrew 2X12/side</b><br />
<b><br /></b>
<br />
<div class="separator" style="clear: both; text-align: center;">
<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/P5qgYeI0eYo?feature=player_embedded' frameborder='0'></iframe></div>
<b><br /></b>
<br />
<b>Full body</b><br />
<b><br /></b>
<b>Romanian dead lift 2X12 </b><br />
<b><br /></b>
<br />
<div class="separator" style="clear: both; text-align: center;">
<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/yHHkMKeRSic?feature=player_embedded' frameborder='0'></iframe></div>
<b><br /></b>
<b><br /></b>
<b><br /></b>
<b>Seated chest flys 2X12</b><br />
<b><br /></b>
<br />
<div class="separator" style="clear: both; text-align: center;">
<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/GTCD-NYkMXk?feature=player_embedded' frameborder='0'></iframe></div>
<b><br /></b>
<b><br /></b>
<b>Bent over reverse flys 2X12</b><br />
<b><br /></b>
<br />
<div class="separator" style="clear: both; text-align: center;">
<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/cC4olGLLrQk?feature=player_embedded' frameborder='0'></iframe></div>
<b><br /></b>
<b><br /></b>
<b>Band squats 2X12</b><br />
<b><br /></b>
<br />
<div class="separator" style="clear: both; text-align: center;">
<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/fkxGHlU7vDk?feature=player_embedded' frameborder='0'></iframe></div>
<b><br /></b>
<b><br /></b>
<b>Back lunges with over head press sg arm 2X12/side</b><br />
<b><br /></b>
<br />
<div class="separator" style="clear: both; text-align: center;">
<object class="BLOGGER-youtube-video" classid="clsid:D27CDB6E-AE6D-11cf-96B8-444553540000" codebase="http://download.macromedia.com/pub/shockwave/cabs/flash/swflash.cab#version=6,0,40,0" data-thumbnail-src="http://i.ytimg.com/vi/UQnAaC_etJg/0.jpg" height="266" width="320"><param name="movie" value="http://www.youtube.com/v/UQnAaC_etJg?version=3&f=user_uploads&c=google-webdrive-0&app=youtube_gdata" /><param name="bgcolor" value="#FFFFFF" /><param name="allowFullScreen" value="true" /><embed width="320" height="266" src="http://www.youtube.com/v/UQnAaC_etJg?version=3&f=user_uploads&c=google-webdrive-0&app=youtube_gdata" type="application/x-shockwave-flash" allowfullscreen="true"></embed></object></div>
<b><br /></b>
<b><br /></b>
<b>Standing shoulder scaption 2X12</b><br />
<b><br /></b>
<br />
<div class="separator" style="clear: both; text-align: center;">
<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/sfqYDVY2HWE?feature=player_embedded' frameborder='0'></iframe></div>
<b><br /></b>
<b><br /></b>
<b>Jumping jacks with bar 2X20</b><br />
<b><br /></b>
<br />
<div class="separator" style="clear: both; text-align: center;">
<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/LtrEJWWKPNI?feature=player_embedded' frameborder='0'></iframe></div>
<b><br /></b>
<b><br /></b>
<b>Boxing 2X4 min</b><br />
<b><br /></b>
<br />
<div class="separator" style="clear: both; text-align: center;">
<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/Z0OllXjSZ1s?feature=player_embedded' frameborder='0'></iframe></div>
<b><br /></b>
<b><br /></b>
<b>Plank 2X 30 sec</b><br />
<b><br /></b>
<br />
<div class="separator" style="clear: both; text-align: center;">
<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/sYWquwgoyQ4?feature=player_embedded' frameborder='0'></iframe></div>
<b><br /></b>
<b><br /></b>
<b><br /></b>
<b>Stretch</b><br />
<b><br /></b>
<b></b><br />
<div style="font-weight: normal; text-align: left;">
<div class="separator" style="clear: both; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: left;">
<b><b>Stay tuned for next weeks workouts!!!</b></b></div>
<div class="separator" style="clear: both; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: left;">
<b><br /></b></div>
<div class="separator" style="clear: both; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: left;">
<b>www.fitnoxnyc.com</b></div>
<div class="separator" style="clear: both; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: left;">
<b><br /></b></div>
<div class="separator" style="clear: both; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: left;">
<b><a href="http://www.youtube.com/user/FitNox?feature=mhee">http://www.youtube.com/user/FitNox?feature=mhee</a></b></div>
<div>
</div>
</div>
<div style="font-weight: normal; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<b><br /></b></div>
<br />
<b><br /></b>
<b><br /></b>Anonymoushttp://www.blogger.com/profile/05209960032300368817noreply@blogger.com0tag:blogger.com,1999:blog-7743228277827258053.post-64821473220448825672013-02-19T19:36:00.003-08:002013-02-25T19:29:53.793-08:00David's make over week 7Last week was an other great success for David, he lost 5 lb, he is down to 197 lb and his body fat is 19,7%.<br />
Half way down on the make over, 22 lb and 5% body fat lost so far.<br />
<br />
<b>Before</b> and <b>After</b> pics for the 6 weeks mark.<br />
<br />
<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEguvudfN47sWdglqnJQHUR_6jJagKZEc5uf0qbp2UCAbzOc3irBgf-kvfLBAD3zkmhlYRfq7Q2ZvWxfisIRHeGRn87plcWNc027B-aV_xjHi_6uSrOjTmTmSiByvUWVeLnk3qy2lgyBZcw/s1600/IMG_3514.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEguvudfN47sWdglqnJQHUR_6jJagKZEc5uf0qbp2UCAbzOc3irBgf-kvfLBAD3zkmhlYRfq7Q2ZvWxfisIRHeGRn87plcWNc027B-aV_xjHi_6uSrOjTmTmSiByvUWVeLnk3qy2lgyBZcw/s320/IMG_3514.JPG" width="240" /><span class="Apple-style-span" style="-webkit-text-decorations-in-effect: none; color: black;"> </span></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEguvudfN47sWdglqnJQHUR_6jJagKZEc5uf0qbp2UCAbzOc3irBgf-kvfLBAD3zkmhlYRfq7Q2ZvWxfisIRHeGRn87plcWNc027B-aV_xjHi_6uSrOjTmTmSiByvUWVeLnk3qy2lgyBZcw/s1600/IMG_3514.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><span class="Apple-style-span" style="-webkit-text-decorations-in-effect: none; color: black;"></span></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEguvudfN47sWdglqnJQHUR_6jJagKZEc5uf0qbp2UCAbzOc3irBgf-kvfLBAD3zkmhlYRfq7Q2ZvWxfisIRHeGRn87plcWNc027B-aV_xjHi_6uSrOjTmTmSiByvUWVeLnk3qy2lgyBZcw/s1600/IMG_3514.JPG" imageanchor="1" style="clear: left; display: inline !important; margin-bottom: 1em; margin-right: 1em;"><span class="Apple-style-span" style="-webkit-text-decorations-in-effect: none; color: black;"> </span></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEguvudfN47sWdglqnJQHUR_6jJagKZEc5uf0qbp2UCAbzOc3irBgf-kvfLBAD3zkmhlYRfq7Q2ZvWxfisIRHeGRn87plcWNc027B-aV_xjHi_6uSrOjTmTmSiByvUWVeLnk3qy2lgyBZcw/s1600/IMG_3514.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><span class="Apple-style-span" style="-webkit-text-decorations-in-effect: none; color: black;"></span></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiHqzAHMyzhxWwLMTmrIzyWF4RjrJcliyEffVsJro9dOBPGaYFbfpgxBDyagqsHaCpcp3RKNXEV6gP9maiKF1Bsh9OYgeSJkYJoy-_LkECw-WEVuHKwH7MWTuv5Xo2VF_Z0MQODGESz_aM/s1600/IMG_3782.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiHqzAHMyzhxWwLMTmrIzyWF4RjrJcliyEffVsJro9dOBPGaYFbfpgxBDyagqsHaCpcp3RKNXEV6gP9maiKF1Bsh9OYgeSJkYJoy-_LkECw-WEVuHKwH7MWTuv5Xo2VF_Z0MQODGESz_aM/s320/IMG_3782.JPG" width="240" /></a><br />
<div class="" style="clear: both; text-align: left;">
This weeks workout is more dynamic and intense.</div>
For <b>warm up</b> we did the foam rolling, the side lying torso twist and modified leg raise.<br />
<br />
<b>Side lying torso twist 3X12/side</b><br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/WRNiilnIJVo?feature=player_embedded' frameborder='0'></iframe></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: left;">
<b>Modified leg raise 3X12/side</b></div>
<div class="separator" style="clear: both; text-align: left;">
<br /></div>
<div class="separator" style="clear: both; text-align: left;">
</div>
<div style="text-align: center;">
<object class="BLOGGER-youtube-video" classid="clsid:D27CDB6E-AE6D-11cf-96B8-444553540000" codebase="http://download.macromedia.com/pub/shockwave/cabs/flash/swflash.cab#version=6,0,40,0" data-thumbnail-src="http://2.gvt0.com/vi/k5dMhTlB_KI/0.jpg" height="266" width="320"><param name="movie" value="http://www.youtube.com/v/k5dMhTlB_KI&fs=1&source=uds" /><param name="bgcolor" value="#FFFFFF" /><param name="allowFullScreen" value="true" /><embed width="320" height="266" src="http://www.youtube.com/v/k5dMhTlB_KI&fs=1&source=uds" type="application/x-shockwave-flash" allowfullscreen="true"></embed></object></div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: left;">
<b> Core</b></div>
<div style="text-align: left;">
<b><br /></b></div>
<div style="text-align: left;">
<b>Standing chops 3X12/side</b></div>
<div style="text-align: left;">
<br /></div>
<div style="text-align: left;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/yY9QoBtj9-M?feature=player_embedded' frameborder='0'></iframe></div>
<div style="text-align: left;">
<br /></div>
<div style="text-align: left;">
<br /></div>
<div style="text-align: left;">
<b>Side plank with rows 3X12/side</b></div>
<div style="text-align: left;">
<br /></div>
<div style="text-align: left;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<object class="BLOGGER-youtube-video" classid="clsid:D27CDB6E-AE6D-11cf-96B8-444553540000" codebase="http://download.macromedia.com/pub/shockwave/cabs/flash/swflash.cab#version=6,0,40,0" data-thumbnail-src="http://i.ytimg.com/vi/lc91BO1_zKU/0.jpg" height="266" width="320"><param name="movie" value="http://www.youtube.com/v/lc91BO1_zKU?version=3&f=user_uploads&c=google-webdrive-0&app=youtube_gdata" /><param name="bgcolor" value="#FFFFFF" /><param name="allowFullScreen" value="true" /><embed width="320" height="266" src="http://www.youtube.com/v/lc91BO1_zKU?version=3&f=user_uploads&c=google-webdrive-0&app=youtube_gdata" type="application/x-shockwave-flash" allowfullscreen="true"></embed></object></div>
<div style="text-align: left;">
<br /></div>
<div style="text-align: left;">
<br /></div>
<div style="text-align: left;">
<b>Full body circuit 3X </b><br />
<b><br /></b>
Sg arm Kettle bell swings 3X15<br />
Romanian dead lifts 3X12<br />
Decline push ups 3X20<br />
Bent over wide grip row 3X12<br />
Tall kneeling curl and press 3X12<br />
<br /></div>
<div style="text-align: left;">
<br /></div>
<div style="text-align: left;">
<br /></div>
<div style="text-align: left;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/W82lWK8YqlY?feature=player_embedded' frameborder='0'></iframe><br />
<div style="text-align: left;">
Stretch </div>
<div style="text-align: left;">
<br /></div>
<div style="text-align: left;">
<div class="separator" style="clear: both; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: left;">
<b>Stay tuned for next weeks workouts!!!</b></div>
<div class="separator" style="clear: both; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: left;">
<br /></div>
<div class="separator" style="clear: both; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: left;">
www.fitnoxnyc.com</div>
<div class="separator" style="clear: both; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: left;">
<br /></div>
<div class="separator" style="clear: both; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: left;">
<a href="http://www.youtube.com/user/FitNox?feature=mhee">http://www.youtube.com/user/FitNox?feature=mhee</a></div>
<div>
</div>
</div>
<br />
<br />
<br />
<br />Anonymoushttp://www.blogger.com/profile/05209960032300368817noreply@blogger.com0tag:blogger.com,1999:blog-7743228277827258053.post-43312675773192894092013-02-14T08:26:00.002-08:002013-02-14T08:26:17.924-08:00David's make over week 6 This week the scale didn't moved for David either, he is 202 lb, 17 lb down in 5 weeks.<br />
Human body takes 4 to 6 week to adopt, weight lose is the biggest in the first 4 week, muscle gain is the easiest in the first 4 week because neural adaptation. David is almost 20 lb less then when he started so his body needs less energy( food) to function or burn more energy during exercise. Because of his back pain I can't really pus him to his limits, we have to be very careful with his lower back, he is limited in certain movements and he does't have full range of motion in his hip. If the hip is limited the lower back takes over and that can cause lower back problems if the person is not strong enough to handle the stress.<br />
To take up the notch on his training without hurting his back he is going to do swimming one day a week for about 30-40 min.<br />
His diet is the same, <b>no sugar, salt, flour or any kind of processed food</b>. 3 meals a day consisting of lean protein, healthy fats and good carbs, nuts and fruits for snacks if hungry between meals.<br />
<br />
This weeks exercises are much like last weeks with small changes.<br />
<br />
For <b>warm up</b> we did a <b>modified sg leg raise </b><br />
<br />
<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<object width="320" height="266" class="BLOGGER-youtube-video" classid="clsid:D27CDB6E-AE6D-11cf-96B8-444553540000" codebase="http://download.macromedia.com/pub/shockwave/cabs/flash/swflash.cab#version=6,0,40,0" data-thumbnail-src="http://i.ytimg.com/vi/k5dMhTlB_KI/0.jpg"><param name="movie" value="http://www.youtube.com/v/k5dMhTlB_KI?version=3&f=user_uploads&c=google-webdrive-0&app=youtube_gdata" /><param name="bgcolor" value="#FFFFFF" /><param name="allowFullScreen" value="true" /><embed width="320" height="266" src="http://www.youtube.com/v/k5dMhTlB_KI?version=3&f=user_uploads&c=google-webdrive-0&app=youtube_gdata" type="application/x-shockwave-flash" allowfullscreen="true"></embed></object></div>
<br />
<br />
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<b>Core</b></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<br /></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<br /></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<b>Plank with shoulder tap 2x 20</b></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<br /></div>
<div class="separator" style="clear: both; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: center;">
</div>
<div class="separator" style="clear: both; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: left;">
<b>Ball roll outs 2x12</b></div>
<div class="separator" style="clear: both; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: left;">
<br /></div>
<div class="separator" style="clear: both; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: left;">
<br /> <iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/2KOMIJUGwlk?feature=player_embedded' frameborder='0'></iframe></div>
<div class="separator" style="clear: both; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: left;">
<br /></div>
<div class="separator" style="clear: both; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: left;">
</div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
</div>
<div class="separator" style="clear: both; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: left;">
<br /></div>
<div class="separator" style="clear: both; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: left;">
<br /></div>
<div class="separator" style="clear: both; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: left;">
<b>Full body</b></div>
<div class="separator" style="clear: both; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: left;">
<br /></div>
<div class="separator" style="clear: both; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: left;">
<b>Modified deep squats 3X15</b></div>
<div class="separator" style="clear: both; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: left;">
<br /></div>
<div class="separator" style="clear: both; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: left;">
<br /></div>
<div class="separator" style="clear: both; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: left;">
<br /></div>
<div class="separator" style="clear: both; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: left;">
<br /> <iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/Q2sNEhG6e1o?feature=player_embedded' frameborder='0'></iframe></div>
<div class="separator" style="clear: both; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: left;">
<br /></div>
<div class="separator" style="clear: both; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: left;">
<br /></div>
<div class="separator" style="clear: both; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: left;">
<br /></div>
<div class="separator" style="clear: both; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: left;">
<b>Push ups 3X15</b></div>
<div class="separator" style="clear: both; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: left;">
<br /></div>
<div class="separator" style="clear: both; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: left;">
<br /></div>
<div class="separator" style="clear: both; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: left;">
<br /> <iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/-AgB4ZtuJSM?feature=player_embedded' frameborder='0'></iframe></div>
<div class="separator" style="clear: both; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: left;">
<br /></div>
<div class="separator" style="clear: both; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: left;">
<br /></div>
<div class="separator" style="clear: both; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: left;">
<b>Band bent over row 3X15</b></div>
<div class="separator" style="clear: both; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: left;">
<br /></div>
<div class="separator" style="clear: both; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: left;">
<br /></div>
<div class="separator" style="clear: both; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: left;">
<br /></div>
<div class="separator" style="clear: both; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: left;">
<br /> <iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/cYBTlmupvhA?feature=player_embedded' frameborder='0'></iframe></div>
<div class="separator" style="clear: both; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: left;">
<br /></div>
<div class="separator" style="clear: both; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: left;">
<b>Ball pull overs 3X15</b></div>
<div class="separator" style="clear: both; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: left;">
<br /></div>
<div class="separator" style="clear: both; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: left;">
<br /></div>
<div class="separator" style="clear: both; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: left;">
<br /> <iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/96oZnUdfqGA?feature=player_embedded' frameborder='0'></iframe></div>
<div class="separator" style="clear: both; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: left;">
<br /></div>
<div class="separator" style="clear: both; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: left;">
<br /></div>
<div class="separator" style="clear: both; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: left;">
<b>Standing upright rows 3X15</b></div>
<div class="separator" style="clear: both; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: left;">
<br /></div>
<div class="separator" style="clear: both; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: left;">
<br /></div>
<div class="separator" style="clear: both; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: left;">
<br /> <iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/lB5uT45ra74?feature=player_embedded' frameborder='0'></iframe></div>
<div class="separator" style="clear: both; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: left;">
<br /></div>
<div class="separator" style="clear: both; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: left;">
<br /></div>
<div class="separator" style="clear: both; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: left;">
<br /></div>
<div class="separator" style="clear: both; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: left;">
</div>
<div class="separator" style="clear: both; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: left;">
<b>Stay tuned for next weeks workouts!!!</b></div>
<div class="separator" style="clear: both; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: left;">
<br /></div>
<div class="separator" style="clear: both; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: left;">
www.fitnoxnyc.com</div>
<div class="separator" style="clear: both; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: left;">
<br /></div>
<div class="separator" style="clear: both; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: left;">
<a href="http://www.youtube.com/user/FitNox?feature=mhee">http://www.youtube.com/user/FitNox?feature=mhee</a></div>
<div>
<br /></div>
<br />
<div class="separator" style="clear: both; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: left;">
<br /></div>
<div>
<br /></div>
Anonymoushttp://www.blogger.com/profile/05209960032300368817noreply@blogger.com0tag:blogger.com,1999:blog-7743228277827258053.post-46468686840491173252013-02-13T20:56:00.001-08:002013-02-13T20:56:56.220-08:00Csilla's make over week 4 This week the scale didn't moved, Csilla's body is still holding back water, her ankle got swollen because of water. We had to cut back on the salt even more and include more natural diuretic food into her diet like, melons, cucumbers, tomatoes, parsley and lots of water.<br />
For this weeks exercises we did more dynamic exercises like sg arm chest press with torso twist and sg arm rows with torso twist and took the notch up on boxing, too.<br />
Because the regular exercise, Csilla is getting fitter and fitter, so we modified the interval training, too. Now she is able to run 10 min on 6 ( 6 mile/hour), so for this weeks interval training she is going to do 1 min on 7 and 2 min recovery on 3 x5<br />
<br />
3 min warm up on 3<br />
1 min on 7<br />
2 min on 3 X 5<br />
5 min cool down on 3<br />
<br />
23 min total time<br />
<br />
For warm up this week we did the<br />
<br />
<b>mini band side walk 1X 12</b><br />
<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/qhCXnt3OGWU?feature=player_embedded' frameborder='0'></iframe></div>
<br />
<b>back lying torso twist 1X12</b><br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/jOJA-pBpOo0?feature=player_embedded' frameborder='0'></iframe></div>
<br />
<br />
for <b>core</b><br />
<br />
<b>plank 2X 1 min hold</b><br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/8087DZOuy8c?feature=player_embedded' frameborder='0'></iframe></div>
<br />
<br />
<b>bridge 2X12</b><br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/OZhZKiXmeHM?feature=player_embedded' frameborder='0'></iframe></div>
<br />
for<b> full body</b><br />
<br />
<b>band squats 3X12</b><br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/fgB303A1PSk?feature=player_embedded' frameborder='0'></iframe></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: left;">
<b>sg arm standing chest press with torso twist 3X15</b></div>
<div class="separator" style="clear: both; text-align: left;">
<br /></div>
<div class="separator" style="clear: both; text-align: left;">
<br /></div>
<div class="separator" style="clear: both; text-align: left;">
<br /></div>
<div class="separator" style="clear: both; text-align: left;">
<br /></div>
<div class="separator" style="clear: both; text-align: left;">
<br /></div>
<div style="text-align: center;">
<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/yi8-WZdSSu4?feature=player_embedded' frameborder='0'></iframe></div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: left;">
<b>sg arm standing row with torso twist 3X15</b></div>
<div style="text-align: left;">
<br /></div>
<div style="text-align: left;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/oHZvdzJKNt0?feature=player_embedded' frameborder='0'></iframe></div>
<div style="text-align: left;">
<br /></div>
<div style="text-align: left;">
<br /></div>
<div style="text-align: left;">
<b>side lunges with biceps curls 3X12</b></div>
<div style="text-align: left;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/FXDK7k2dEbM?feature=player_embedded' frameborder='0'></iframe></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: left;">
<b>upright row 3X15</b></div>
<div class="separator" style="clear: both; text-align: left;">
<br /></div>
<div class="separator" style="clear: both; text-align: left;">
<br /></div>
<div class="separator" style="clear: both; text-align: left;">
<br /></div>
<div style="text-align: center;">
<object width="320" height="266" class="BLOGGER-youtube-video" classid="clsid:D27CDB6E-AE6D-11cf-96B8-444553540000" codebase="http://download.macromedia.com/pub/shockwave/cabs/flash/swflash.cab#version=6,0,40,0" data-thumbnail-src="http://i.ytimg.com/vi/twfBJ7OQ_4A/0.jpg"><param name="movie" value="http://www.youtube.com/v/twfBJ7OQ_4A?version=3&f=user_uploads&c=google-webdrive-0&app=youtube_gdata" /><param name="bgcolor" value="#FFFFFF" /><param name="allowFullScreen" value="true" /><embed width="320" height="266" src="http://www.youtube.com/v/twfBJ7OQ_4A?version=3&f=user_uploads&c=google-webdrive-0&app=youtube_gdata" type="application/x-shockwave-flash" allowfullscreen="true"></embed></object></div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: left;">
<b>jumping jacks 3X15</b></div>
<div style="text-align: left;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/hDy9uSPLtiI?feature=player_embedded' frameborder='0'></iframe></div>
<div style="text-align: left;">
<br /></div>
<br />
<div style="text-align: left;">
<br /></div>
<div style="text-align: left;">
<br /></div>
<div style="text-align: left;">
<b>boxing</b></div>
<div style="text-align: left;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/Z0OllXjSZ1s?feature=player_embedded' frameborder='0'></iframe></div>
<div style="text-align: left;">
<br /></div>
<br />
<br />
<br />
<b>Stay tuned for next weeks exercises !!!</b><br />
<br />
www.fitnoxnyc.com<br />
<br />
<a href="http://www.youtube.com/user/FitNox?feature=mhee">http://www.youtube.com/user/FitNox?feature=mhee</a>Anonymoushttp://www.blogger.com/profile/05209960032300368817noreply@blogger.com0tag:blogger.com,1999:blog-7743228277827258053.post-76446361630711183002013-02-05T21:40:00.000-08:002013-02-22T10:28:58.987-08:00Csilla's make over week 3<br />
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
Csilla's 2nd week was a great success, only one pound on the scale but her clothes are getting loser and loser. She feels a lot better and moves a lot better and has more energy. She is a mom with a full time job and still finds time to exercise 3 times a week, sometimes 10 pm in the night. Making changes sometimes its hard and slow and requires sacrifices, but if you don't give up and keep doing it you will reach your goal.</div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
This weeks work out is a combination of cable machine and athletic band exercises and boxing for cardio.</div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<br /></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
We started with warm up and core exercises and then did a full body workout.</div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
For warm up see previous posts.</div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<br /></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<b>Core</b></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<br /></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
Plank 2X 30 sec hold</div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/8087DZOuy8c?feature=player_embedded' frameborder='0'></iframe></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<br /></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<br /></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
Standing core twist 2X 12/side</div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/Y8lKX93Aypc?feature=player_embedded' frameborder='0'></iframe></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: left;">
<b>Full body</b></div>
<div class="separator" style="clear: both; text-align: left;">
<br /></div>
<div class="separator" style="clear: both; text-align: left;">
Athletic band squats 3X 12</div>
<div class="separator" style="clear: both; text-align: left;">
<br /></div>
<div class="separator" style="clear: both; text-align: left;">
<br /></div>
<div class="separator" style="clear: both; text-align: left;">
<br /></div>
<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/fgB303A1PSk?feature=player_embedded' frameborder='0'></iframe><br />
<div class="separator" style="clear: both; text-align: left;">
<br /></div>
<div class="separator" style="clear: both; text-align: left;">
Seated chest press 3X 12</div>
<div class="separator" style="clear: both; text-align: left;">
<br /></div>
<div class="separator" style="clear: both; text-align: left;">
<br /></div>
<div class="separator" style="clear: both; text-align: left;">
<br /></div>
<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/wYCQkh15sb8?feature=player_embedded' frameborder='0'></iframe><br />
<div class="separator" style="clear: both; text-align: left;">
<br /></div>
<div class="separator" style="clear: both; text-align: left;">
<br /></div>
<div class="separator" style="clear: both; text-align: left;">
Athletic band bent over row 3X12</div>
<div class="separator" style="clear: both; text-align: left;">
<br /></div>
<div class="separator" style="clear: both; text-align: left;">
<br /></div>
<div class="separator" style="clear: both; text-align: left;">
</div>
<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/I-Zr-j7dYm8?feature=player_embedded' frameborder='0'></iframe><br />
<div class="separator" style="clear: both; text-align: left;">
<br /></div>
<div class="separator" style="clear: both; text-align: left;">
Seated leg curls 3X12</div>
<div class="separator" style="clear: both; text-align: left;">
<br /></div>
<div class="separator" style="clear: both; text-align: left;">
<br /></div>
<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/QaGcQ1NXNv4?feature=player_embedded' frameborder='0'></iframe><br />
<div class="separator" style="clear: both; text-align: left;">
<br /></div>
<div class="separator" style="clear: both; text-align: left;">
<br /></div>
<div class="separator" style="clear: both; text-align: left;">
Standing triceps extension 3X12 </div>
<div class="separator" style="clear: both; text-align: left;">
<br /></div>
<div class="separator" style="clear: both; text-align: left;">
<br /></div>
<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/mFUnoKXLtkw?feature=player_embedded' frameborder='0'></iframe><br />
<div class="separator" style="clear: both; text-align: left;">
<br /></div>
<div class="separator" style="clear: both; text-align: left;">
<br /></div>
<div class="separator" style="clear: both; text-align: left;">
Boxing 3X3 min</div>
<div class="separator" style="clear: both; text-align: left;">
<br /></div>
<div class="separator" style="clear: both; text-align: left;">
<br /></div>
<div class="separator" style="clear: both; text-align: left;">
<br /></div>
<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/Z0OllXjSZ1s?feature=player_embedded' frameborder='0'></iframe><br />
<div class="separator" style="clear: both; text-align: left;">
<br /></div>
<div class="separator" style="clear: both; text-align: left;">
<br /></div>
<div class="separator" style="clear: both; text-align: left;">
Finished up with stretching.</div>
<div class="separator" style="clear: both; text-align: left;">
<br /></div>
<div class="separator" style="clear: both; text-align: left;">
<b>Stay tuned for next week exercises!!</b></div>
<div class="separator" style="clear: both; text-align: left;">
<br /></div>
<div class="separator" style="clear: both; text-align: left;">
<b>www.fitnoxnyc.com</b></div>
<div class="separator" style="clear: both; text-align: left;">
<br /></div>
<div class="separator" style="clear: both; text-align: left;">
<a href="http://www.youtube.com/user/FitNox?feature=mhee">http://www.youtube.com/user/FitNox?feature=mhee</a></div>
<div class="separator" style="clear: both; text-align: left;">
<br /></div>
<div class="separator" style="clear: both; text-align: left;">
<br /></div>
<div class="separator" style="clear: both; text-align: left;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<br /></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<br /></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<br /></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<br /></div>
Anonymoushttp://www.blogger.com/profile/05209960032300368817noreply@blogger.com0tag:blogger.com,1999:blog-7743228277827258053.post-21766262405974734582013-02-05T20:46:00.001-08:002013-02-05T21:41:47.269-08:00David's make over week 5David's 4th week was an another great success, two more pounds down, he is 202 lb now. 17 lb down in 4 weeks, hard work but worth it. One more week and he will be 200 lb or less.<br />
For this weeks exercise we only used a ball and an athletic band and did a really hard workout. Anybody who thinks you need a gym and heavy weights to lose weight and get in shape try this few simple exercise with the athletic band and you will see how hard it is.<br />
As usually we always start with the foam rolling and warm up then do the core exercise next and then a full body workout with the athletic bands.<br />
For the foam rolling and warm up see previous posts.<br />
<br />
<b>Core</b><br />
<br />
<br />
Plank with shoulder tap 2x 20<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/pGO8zby52Do?feature=player_embedded' frameborder='0'></iframe></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: left;">
sg leg bridge 2x 12/side</div>
<div class="separator" style="clear: both; text-align: left;">
<br /></div>
<div class="separator" style="clear: both; text-align: left;">
</div>
<object class="BLOGGER-youtube-video" classid="clsid:D27CDB6E-AE6D-11cf-96B8-444553540000" codebase="http://download.macromedia.com/pub/shockwave/cabs/flash/swflash.cab#version=6,0,40,0" data-thumbnail-src="http://3.gvt0.com/vi/sROrUMC_RD8/0.jpg" height="266" width="320"><param name="movie" value="http://www.youtube.com/v/sROrUMC_RD8&fs=1&source=uds" /><param name="bgcolor" value="#FFFFFF" /><param name="allowFullScreen" value="true" /><embed width="320" height="266" src="http://www.youtube.com/v/sROrUMC_RD8&fs=1&source=uds" type="application/x-shockwave-flash" allowfullscreen="true"></embed></object><br />
<div class="separator" style="clear: both; text-align: left;">
<br /></div>
<div class="separator" style="clear: both; text-align: left;">
<br /></div>
<div class="separator" style="clear: both; text-align: left;">
<b>Full body</b></div>
<div class="separator" style="clear: both; text-align: left;">
<br /></div>
<div class="separator" style="clear: both; text-align: left;">
Modified band squats 3X 12</div>
<div class="separator" style="clear: both; text-align: left;">
<br /></div>
<div class="separator" style="clear: both; text-align: left;">
<br /></div>
<div class="separator" style="clear: both; text-align: left;">
<br /></div>
<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/QMqbi5vI5pQ?feature=player_embedded' frameborder='0'></iframe><br />
<div class="separator" style="clear: both; text-align: left;">
<br /></div>
<div class="separator" style="clear: both; text-align: left;">
<br /></div>
<div class="separator" style="clear: both; text-align: left;">
Push ups 3X 15</div>
<div class="separator" style="clear: both; text-align: left;">
<br /></div>
<div class="separator" style="clear: both; text-align: left;">
<br /></div>
<div class="separator" style="clear: both; text-align: left;">
<br /></div>
<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/-AgB4ZtuJSM?feature=player_embedded' frameborder='0'></iframe><br />
<div class="separator" style="clear: both; text-align: left;">
<br /></div>
<div class="separator" style="clear: both; text-align: left;">
Band bent over row 3X 12</div>
<div class="separator" style="clear: both; text-align: left;">
<br /></div>
<div class="separator" style="clear: both; text-align: left;">
<br /></div>
<div class="separator" style="clear: both; text-align: left;">
<br /></div>
<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/cYBTlmupvhA?feature=player_embedded' frameborder='0'></iframe><br />
<div class="separator" style="clear: both; text-align: left;">
<br /></div>
<div class="separator" style="clear: both; text-align: left;">
<br /></div>
<div class="separator" style="clear: both; text-align: left;">
Band high pulls 3X 12</div>
<div class="separator" style="clear: both; text-align: left;">
<br /></div>
<div class="separator" style="clear: both; text-align: left;">
<br /></div>
<div class="separator" style="clear: both; text-align: left;">
<br /></div>
<div class="separator" style="clear: both; text-align: left;">
<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/m-4zCFaHFS4?feature=player_embedded' frameborder='0'></iframe></div>
<div class="separator" style="clear: both; text-align: left;">
<br /></div>
<div class="separator" style="clear: both; text-align: left;">
Ball leg curl 3X12</div>
<div class="separator" style="clear: both; text-align: left;">
<br /></div>
<div class="separator" style="clear: both; text-align: left;">
<br /></div>
<div class="separator" style="clear: both; text-align: left;">
<br /></div>
<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/nBor7D4Zo7M?feature=player_embedded' frameborder='0'></iframe><br />
<div class="separator" style="clear: both; text-align: left;">
<br /></div>
<div class="separator" style="clear: both; text-align: left;">
<br /></div>
<div class="separator" style="clear: both; text-align: left;">
Stay tuned for next weeks workouts!!!</div>
<div class="separator" style="clear: both; text-align: left;">
<br /></div>
<div class="separator" style="clear: both; text-align: left;">
www.fitnoxnyc.com</div>
<div class="separator" style="clear: both; text-align: left;">
<br /></div>
<div class="separator" style="clear: both; text-align: left;">
<a href="http://www.youtube.com/user/FitNox?feature=mhee">http://www.youtube.com/user/FitNox?feature=mhee</a></div>
<div class="separator" style="clear: both; text-align: left;">
<br /></div>
<div class="separator" style="clear: both; text-align: left;">
<br /></div>
Anonymoushttp://www.blogger.com/profile/05209960032300368817noreply@blogger.com0tag:blogger.com,1999:blog-7743228277827258053.post-25329396448502901052013-01-30T20:15:00.002-08:002013-01-30T20:15:46.077-08:00David's make over week 4<br />
<br />
After you drop all the water weight that your body accumulated, starts the real weight lose. As I sad before David's weight lose starts to sloe down, which is normal, good and healthy. Last week he lost <b>3 </b>pounds, so he is down to <b>204</b> lb and <b>body fat</b> is down to <b> 21%</b>. He last <b>15 lb in 3 weeks and 4% of body fat </b>, which is really good. We want his body fat to go lower even if his weight not going down but if his body fat is, that means that he is still burning fat and building muscle. Muscle weighs more than fat that is the reason why we don't see changes in the scale but pants are getting loser.<br />
This week we did more compound exercises, like side lunges with curl and press and sg arm sg leg row to use more muscle and expend more energy.<br />
15 lb lighter takes a lot of the stress of from his lower back and knees, too, which is a good thing because of his constant lower back pain.<br />
His diet is the same, <b>no sugar, salt or flour</b>. The only <b>carb</b> he eats is <b>fruits and veggies and sweet potato.</b> Carvings for the sweets are fading, chocolate not a temptation any more :-)).<br />
<br />
<b><span class="Apple-style-span" style="font-size: large;">This week's exercises:</span></b><br />
<br />
Foam roll and warm up is the same as the previous ones ( see previous blogs).<br />
For core this week we do side plank and ball roll outs.<br />
<br />
<b>Side plank</b> 2X 60 sec. hold/side<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/YZbFrmeY-EA?feature=player_embedded' frameborder='0'></iframe></div>
<b>Ball roll outs</b> 2X12<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/Fcz07cSCGF8?feature=player_embedded' frameborder='0'></iframe></div>
<br />
<b><span class="Apple-style-span" style="font-size: large;">Full body circuit:</span></b><br />
<br />
<b>Side lunges with curl and over head press</b> 3X12/ side<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/SS1WfQWvZmc?feature=player_embedded' frameborder='0'></iframe></div>
<br />
<br />
<b>One arm swings</b> 3X15 /side<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/8Di8GpNWjlQ?feature=player_embedded' frameborder='0'></iframe></div>
<br />
<br />
<b>T-push ups</b> 3X15<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/puyUJI1fTGM?feature=player_embedded' frameborder='0'></iframe></div>
<br />
<br />
<b>Sg arm sg leg row</b> 3X15/ side<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/EKuvs2F-HUg?feature=player_embedded' frameborder='0'></iframe></div>
<br />
<br />
<b>Modified deep squats</b> 3X15<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/Q2sNEhG6e1o?feature=player_embedded' frameborder='0'></iframe></div>
<br />
<br />
We finished up with stretching( for videos see previous blogs)<br />
<br />
For more exercise videos go to my you tube channel<br />
<br />
<a href="http://www.youtube.com/user/FitNox?feature=mhee">http://www.youtube.com/user/FitNox?feature=mhee</a><br />
<br />
<br />
<a href="http://www.fitnoxnyc.com/">www.fitnoxnyc.com</a>Anonymoushttp://www.blogger.com/profile/05209960032300368817noreply@blogger.com0tag:blogger.com,1999:blog-7743228277827258053.post-25381760428462352962013-01-29T19:55:00.001-08:002013-01-29T19:55:43.046-08:00Csilla’s Make Over week 2<br />
<br />
Csilla's first week was a great success, after 19 years of not exercising she did a really good job at the gym. We trained together once and she did interval training on the treadmill by herself twice.<br />
She started drinking water and eating healthier than she did before. Even though we didn't see any changes in the scale (still weights 229 LB), but her pants are getting loser. This happens very often when somebody is overweight for many years the body holds on to the fat and needs a little more time to release it. Csilla's body is so dehydrated for not drinking water for years and from the over consumption of salt that will take more time to start to loose the water weight, which goes first when you change your diet and start to drink water and get rid of the salt. When this happens it's very important to not to get discouraged and give up, keep the positive attitude and keep going one.<br />
This weeks workout is a little different then last weeks, some new exercises, boxing and jumping jacks to ad a little more intensity.<br />
<br />
<br />
We have started with a dynamic balance exercise and to my amazement she had a really good balance, which I hardly ever see it on people first time.<br />
<br />
<br />
Sg leg hip band<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<object width="320" height="266" class="BLOGGER-youtube-video" classid="clsid:D27CDB6E-AE6D-11cf-96B8-444553540000" codebase="http://download.macromedia.com/pub/shockwave/cabs/flash/swflash.cab#version=6,0,40,0" data-thumbnail-src="http://i.ytimg.com/vi/j-yAc7R_Wn4/0.jpg"><param name="movie" value="http://www.youtube.com/v/j-yAc7R_Wn4?version=3&f=user_uploads&c=google-webdrive-0&app=youtube_gdata" /><param name="bgcolor" value="#FFFFFF" /><param name="allowFullScreen" value="true" /><embed width="320" height="266" src="http://www.youtube.com/v/j-yAc7R_Wn4?version=3&f=user_uploads&c=google-webdrive-0&app=youtube_gdata" type="application/x-shockwave-flash" allowfullscreen="true"></embed></object></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
For core we did bridge with push down<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/OZhZKiXmeHM?feature=player_embedded' frameborder='0'></iframe></div>
and Plank<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/8087DZOuy8c?feature=player_embedded' frameborder='0'></iframe></div>
<br />
We started the work out with side lunges with biceps curls <br />
<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/FXDK7k2dEbM?feature=player_embedded' frameborder='0'></iframe></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: left;">
seated chest press </div>
<div class="separator" style="clear: both; text-align: left;">
<br /></div>
<div class="separator" style="clear: both; text-align: left;">
</div>
<div style="text-align: center;">
<br /></div>
<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/wYCQkh15sb8?feature=player_embedded' frameborder='0'></iframe><br />
<div class="separator" style="clear: both; text-align: left;">
<br /></div>
<div class="separator" style="clear: both; text-align: left;">
Standing cable row</div>
<div class="separator" style="clear: both; text-align: left;">
<br /></div>
<div class="separator" style="clear: both; text-align: left;">
<br /></div>
<div class="separator" style="clear: both; text-align: left;">
<br /></div>
<div class="separator" style="clear: both; text-align: left;">
<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/EHBNmIy5p-8?feature=player_embedded' frameborder='0'></iframe></div>
<div class="separator" style="clear: both; text-align: left;">
<br /></div>
<div class="separator" style="clear: both; text-align: left;">
<br /></div>
<div class="separator" style="clear: both; text-align: left;">
Swings</div>
<div class="separator" style="clear: both; text-align: left;">
<br /></div>
<div class="separator" style="clear: both; text-align: left;">
<br /></div>
<div class="separator" style="clear: both; text-align: left;">
<br /> <iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/NRiAR2wy2FM?feature=player_embedded' frameborder='0'></iframe></div>
<div class="separator" style="clear: both; text-align: left;">
<br /></div>
<div class="separator" style="clear: both; text-align: left;">
Step up with one arm over head press </div>
<div class="separator" style="clear: both; text-align: left;">
<br /></div>
<div class="separator" style="clear: both; text-align: left;">
<br /></div>
<div class="separator" style="clear: both; text-align: left;">
<br /> <iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/6UMkH5A5HMY?feature=player_embedded' frameborder='0'></iframe></div>
<div class="separator" style="clear: both; text-align: left;">
<br /></div>
<div class="separator" style="clear: both; text-align: left;">
<br /></div>
<div class="separator" style="clear: both; text-align: left;">
and finished up with the Boxing</div>
<div class="separator" style="clear: both; text-align: left;">
<br /></div>
<div class="separator" style="clear: both; text-align: left;">
<br /></div>
<div class="separator" style="clear: both; text-align: left;">
<br /> <iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/Z0OllXjSZ1s?feature=player_embedded' frameborder='0'></iframe></div>
<div class="separator" style="clear: both; text-align: left;">
<br /></div>
<div class="separator" style="clear: both; text-align: left;">
<br /></div>
<div class="separator" style="clear: both; text-align: left;">
and jumping jacks</div>
<div class="separator" style="clear: both; text-align: left;">
<br /></div>
<div class="separator" style="clear: both; text-align: left;">
<br /></div>
<div class="separator" style="clear: both; text-align: left;">
<br /> <iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/hDy9uSPLtiI?feature=player_embedded' frameborder='0'></iframe></div>
<div class="separator" style="clear: both; text-align: left;">
<br /></div>
<div class="separator" style="clear: both; text-align: left;">
<br /></div>
<div class="separator" style="clear: both; text-align: left;">
The interval training she did by herself was the following:</div>
<div class="separator" style="clear: both; text-align: left;">
<br /></div>
<div class="separator" style="clear: both; text-align: left;">
3 min warm up on 3</div>
<div class="separator" style="clear: both; text-align: left;">
5 min run on 6 and 3 min walk on 3 X 2</div>
<div class="separator" style="clear: both; text-align: left;">
20 body weight squats</div>
<div class="separator" style="clear: both; text-align: left;">
5 min run on 6 and 3 min walk on 3 X 2</div>
<div class="separator" style="clear: both; text-align: left;">
20 lunges</div>
<div class="separator" style="clear: both; text-align: left;">
3 min walk on 3</div>
<div class="separator" style="clear: both; text-align: left;">
<br /></div>
<div class="separator" style="clear: both; text-align: left;">
<br /></div>
<div class="separator" style="clear: both; text-align: left;">
Her biggest challenge is drinking water regularly and adding some fruits to her diet.</div>
<div class="separator" style="clear: both; text-align: left;">
<br /></div>
<div class="separator" style="clear: both; text-align: left;">
<br /></div>
<div class="separator" style="clear: both; text-align: left;">
<br /></div>
<div class="separator" style="clear: both; text-align: left;">
<br /></div>
<div class="separator" style="clear: both; text-align: left;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<br />Anonymoushttp://www.blogger.com/profile/05209960032300368817noreply@blogger.com0tag:blogger.com,1999:blog-7743228277827258053.post-9912729838117412252013-01-23T18:55:00.000-08:002013-01-23T18:59:27.490-08:00David’s 3 month Make Over week 3<br />
<!--[if gte mso 9]><xml>
<o:DocumentProperties>
<o:Template>Normal</o:Template>
<o:Revision>0</o:Revision>
<o:TotalTime>0</o:TotalTime>
<o:Pages>1</o:Pages>
<o:Words>214</o:Words>
<o:Characters>1221</o:Characters>
<o:Company>IBIRO</o:Company>
<o:Lines>10</o:Lines>
<o:Paragraphs>2</o:Paragraphs>
<o:CharactersWithSpaces>1499</o:CharactersWithSpaces>
<o:Version>10.260</o:Version>
</o:DocumentProperties>
</xml><![endif]--><!--[if gte mso 9]><xml>
<w:WordDocument>
<w:Zoom>0</w:Zoom>
<w:DisplayHorizontalDrawingGridEvery>0</w:DisplayHorizontalDrawingGridEvery>
<w:DisplayVerticalDrawingGridEvery>0</w:DisplayVerticalDrawingGridEvery>
<w:UseMarginsForDrawingGridOrigin/>
</w:WordDocument>
</xml><![endif]-->
<!--StartFragment-->
<br />
<div class="MsoTitle">
<span class="Apple-style-span" style="font-family: 'Times New Roman';"><br /></span></div>
<div class="MsoTitle">
<br /></div>
<div align="left" class="MsoTitle" style="text-align: left;">
<span style="font-family: "Times New Roman"; font-size: 12.0pt;">David’s second week was a great success,
too. He lost another 6 pounds, so he is down to 207 lb in two weeks. He is doing
a great job, very strict with the food he eats and we religiously work out 3
times a week. His weight lose is going to slow down, he only has 27 lb more to
go, an other 20 is going to be easier but the last 7 lb is the hardest. The
body gets used to the food he eats and the regular exercise he does, in order
to keep losing the weight we have to ad something extra not to hit plateau.<o:p></o:p></span></div>
<div align="left" class="MsoTitle" style="text-align: left;">
<span style="font-family: "Times New Roman"; font-size: 12.0pt;">This weeks workout is going to be
different, not circuit style like we did the previous weeks<span style="mso-spacerun: yes;"> </span>but supersets. We are going to do 2
exercises back to back 3 times and then go to the next 2 exercise. This is an
effective way to<span style="mso-spacerun: yes;"> </span>save time and
work different muscle groups, you can do opposite muscles like biceps and
triceps or the same muscle groups like the glutes in different exercises like
deep squats and swings. Superset style ads a little intensity to the workout
because you use the same or opposite muscles groups back and fort for 3 sets
with no rest. <o:p></o:p></span></div>
<div align="left" class="MsoTitle" style="text-align: left;">
<span style="font-family: "Times New Roman"; font-size: 12.0pt;"><br /></span></div>
<div align="left" class="MsoTitle" style="text-align: left;">
<span style="font-family: "Times New Roman"; font-size: 12.0pt;">For <b>warm up</b></span><span style="font-family: "Times New Roman"; font-size: 12.0pt;"> we do the foam rolling ( see previous blog ) </span><span class="Apple-style-span" style="font-family: 'Times New Roman'; font-size: 16px;">and 4 way lunges.</span></div>
<div align="left" class="MsoTitle" style="text-align: left;">
<span style="font-family: "Times New Roman"; font-size: 12.0pt;"><br /></span></div>
<div class="separator" style="clear: both; text-align: center;">
<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/2Ox7sCOYoFI?feature=player_embedded' frameborder='0'></iframe></div>
<div align="left" class="MsoTitle" style="text-align: left;">
<span style="font-family: "Times New Roman"; font-size: 12.0pt;"><br /></span></div>
<div align="left" class="MsoTitle" style="text-align: left;">
<span style="font-family: "Times New Roman"; font-size: 12.0pt;"><br /></span></div>
<div align="left" class="MsoTitle" style="text-align: left;">
<span style="font-family: "Times New Roman"; font-size: 12.0pt;"><b><span style="mso-spacerun: yes;"> </span>Core</b></span><span style="font-family: "Times New Roman"; font-size: 12.0pt;"> is going to be plank with leg lifts <o:p></o:p></span></div>
<div align="left" class="MsoTitle" style="text-align: left;">
<span style="font-family: "Times New Roman"; font-size: 12.0pt;"><br /></span></div>
<div class="separator" style="clear: both; text-align: center;">
<object class="BLOGGER-youtube-video" classid="clsid:D27CDB6E-AE6D-11cf-96B8-444553540000" codebase="http://download.macromedia.com/pub/shockwave/cabs/flash/swflash.cab#version=6,0,40,0" data-thumbnail-src="http://i.ytimg.com/vi/uC_SWkb7L6E/0.jpg" height="266" width="320"><param name="movie" value="http://www.youtube.com/v/uC_SWkb7L6E?version=3&f=user_uploads&c=google-webdrive-0&app=youtube_gdata" /><param name="bgcolor" value="#FFFFFF" /><param name="allowFullScreen" value="true" /><embed width="320" height="266" src="http://www.youtube.com/v/uC_SWkb7L6E?version=3&f=user_uploads&c=google-webdrive-0&app=youtube_gdata" type="application/x-shockwave-flash" allowfullscreen="true"></embed></object></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: left;">
<span class="Apple-style-span" style="font-family: 'Times New Roman'; font-size: 16px;">sg leg bridge</span></div>
<div class="separator" style="clear: both; text-align: left;">
<span class="Apple-style-span" style="font-family: 'Times New Roman'; font-size: 16px;"><br /></span></div>
<div class="separator" style="clear: both; text-align: left;">
<span class="Apple-style-span" style="font-family: 'Times New Roman'; font-size: 16px;"> </span> <object class="BLOGGER-youtube-video" classid="clsid:D27CDB6E-AE6D-11cf-96B8-444553540000" codebase="http://download.macromedia.com/pub/shockwave/cabs/flash/swflash.cab#version=6,0,40,0" data-thumbnail-src="http://i.ytimg.com/vi/sROrUMC_RD8/0.jpg" height="266" width="320"><param name="movie" value="http://www.youtube.com/v/sROrUMC_RD8?version=3&f=user_uploads&c=google-webdrive-0&app=youtube_gdata" /><param name="bgcolor" value="#FFFFFF" /><param name="allowFullScreen" value="true" /><embed width="320" height="266" src="http://www.youtube.com/v/sROrUMC_RD8?version=3&f=user_uploads&c=google-webdrive-0&app=youtube_gdata" type="application/x-shockwave-flash" allowfullscreen="true"></embed></object> </div>
<div align="left" class="MsoTitle" style="text-align: left;">
<span style="font-family: "Times New Roman"; font-size: 12.0pt;"><br /></span></div>
<div align="left" class="MsoTitle" style="text-align: left;">
<br /></div>
<div align="left" class="MsoTitle" style="text-align: left;">
<span style="font-family: "Times New Roman"; font-size: 12.0pt;"><b>Full body:<o:p></o:p></b></span></div>
<div align="left" class="MsoTitle" style="text-align: left;">
<br /></div>
<div align="left" class="MsoTitle" style="text-align: left;">
<span style="font-family: "Times New Roman"; font-size: 12.0pt;">Sg arm kettlebell swings and modified deep
squats 3x 15<o:p></o:p></span></div>
<div align="left" class="MsoTitle" style="text-align: left;">
<span style="font-family: "Times New Roman"; font-size: 12.0pt;"><br /></span></div>
<div class="separator" style="clear: both; text-align: center;">
<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/pvkbtB2q1Co?feature=player_embedded' frameborder='0'></iframe></div>
<div align="left" class="MsoTitle" style="text-align: left;">
<span style="font-family: "Times New Roman"; font-size: 12.0pt;"><br /></span></div>
<div align="left" class="MsoTitle" style="text-align: left;">
<br /></div>
<div align="left" class="MsoTitle" style="text-align: left;">
<span style="font-family: "Times New Roman"; font-size: 12.0pt;">Standing chest press and standing row 3x
15 <o:p></o:p></span></div>
<div align="left" class="MsoTitle" style="text-align: left;">
<span style="font-family: "Times New Roman"; font-size: 12.0pt;"><br /></span></div>
<div class="separator" style="clear: both; text-align: center;">
<object class="BLOGGER-youtube-video" classid="clsid:D27CDB6E-AE6D-11cf-96B8-444553540000" codebase="http://download.macromedia.com/pub/shockwave/cabs/flash/swflash.cab#version=6,0,40,0" data-thumbnail-src="http://i.ytimg.com/vi/B4iYjyhZQ_g/0.jpg" height="266" width="320"><param name="movie" value="http://www.youtube.com/v/B4iYjyhZQ_g?version=3&f=user_uploads&c=google-webdrive-0&app=youtube_gdata" /><param name="bgcolor" value="#FFFFFF" /><param name="allowFullScreen" value="true" /><embed width="320" height="266" src="http://www.youtube.com/v/B4iYjyhZQ_g?version=3&f=user_uploads&c=google-webdrive-0&app=youtube_gdata" type="application/x-shockwave-flash" allowfullscreen="true"></embed></object></div>
<div align="left" class="MsoTitle" style="text-align: left;">
<span style="font-family: "Times New Roman"; font-size: 12.0pt;"><br /></span></div>
<div align="left" class="MsoTitle" style="text-align: left;">
<br /></div>
<div align="left" class="MsoTitle" style="text-align: left;">
<span style="font-family: "Times New Roman"; font-size: 12.0pt;">Stationary lunges and side step ups 3x
15/side<o:p></o:p></span></div>
<div align="left" class="MsoTitle" style="text-align: left;">
<span style="font-family: "Times New Roman"; font-size: 12.0pt;"><br /></span></div>
<div class="separator" style="clear: both; text-align: center;">
<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/IKDeQKO6CEs?feature=player_embedded' frameborder='0'></iframe></div>
<div align="left" class="MsoTitle" style="text-align: left;">
<span style="font-family: "Times New Roman"; font-size: 12.0pt;"><br /></span></div>
<div align="left" class="MsoTitle" style="text-align: left;">
<br /></div>
<div align="left" class="MsoTitle" style="text-align: left;">
<span style="font-family: "Times New Roman"; font-size: 12.0pt;">Standing over head press and seated lat
pull downs 3x 15 <o:p></o:p></span></div>
<div align="left" class="MsoTitle" style="text-align: left;">
<span style="font-family: "Times New Roman"; font-size: 12.0pt;"><br /></span></div>
<div class="separator" style="clear: both; text-align: center;">
<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/eG3MIHPADag?feature=player_embedded' frameborder='0'></iframe></div>
<div align="left" class="MsoTitle" style="text-align: left;">
<span style="font-family: "Times New Roman"; font-size: 12.0pt;"><br /></span></div>
<div align="left" class="MsoTitle" style="text-align: left;">
<br /></div>
<div align="left" class="MsoTitle" style="text-align: left;">
<br /></div>
<div align="left" class="MsoTitle" style="text-align: left;">
<span style="font-family: "Times New Roman"; font-size: 12.0pt;"><span style="mso-spacerun: yes;"> </span>We are going to finish up with stretching <o:p></o:p></span><span class="Apple-style-span" style="font-family: 'Times New Roman'; font-size: 16px;">( see previous blog</span><span class="Apple-style-span" style="font-family: 'Times New Roman'; font-size: 16px;"> ).</span></div>
<div class="MsoNormal">
<br /></div>
<!--EndFragment-->Anonymoushttp://www.blogger.com/profile/05209960032300368817noreply@blogger.com0tag:blogger.com,1999:blog-7743228277827258053.post-68442750096810711672013-01-21T20:12:00.000-08:002013-01-22T05:58:48.106-08:00Csilla’s Make Over<br />
<br />
<!--[if gte mso 9]><xml>
<o:DocumentProperties>
<o:Template>Normal</o:Template>
<o:Revision>0</o:Revision>
<o:TotalTime>0</o:TotalTime>
<o:Pages>1</o:Pages>
<o:Words>649</o:Words>
<o:Characters>3704</o:Characters>
<o:Company>IBIRO</o:Company>
<o:Lines>30</o:Lines>
<o:Paragraphs>7</o:Paragraphs>
<o:CharactersWithSpaces>4548</o:CharactersWithSpaces>
<o:Version>10.260</o:Version>
</o:DocumentProperties>
</xml><![endif]--><!--[if gte mso 9]><xml>
<w:WordDocument>
<w:Zoom>0</w:Zoom>
<w:DisplayHorizontalDrawingGridEvery>0</w:DisplayHorizontalDrawingGridEvery>
<w:DisplayVerticalDrawingGridEvery>0</w:DisplayVerticalDrawingGridEvery>
<w:UseMarginsForDrawingGridOrigin/>
</w:WordDocument>
</xml><![endif]-->
<!--StartFragment-->
<br />
<div class="MsoTitle" style="text-align: center;">
<span class="Apple-style-span" style="font-family: 'Times New Roman';"><b><br /></b></span></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<br /></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman";"><b><span style="mso-tab-count: 1;"> </span></b></span><span style="font-family: "Times New Roman";">Csilla is a 36-year young lady with 2
kids, a husband and an athletic background. She has been skiing <span style="mso-spacerun: yes;"> </span>and cross county skiing from age 6 to 17
and used to weight 121 lb (55 kg). At age 25 she got pregnant first time and
she put on 66 lb (30kg), which she wasn’t able to lose it after having the
baby. 12 years after she got pregnant for the second time, after being on
hormone therapy and put on an other 42 lb ( 19kg ). Csilla weighs 229 lb (
104kg ) now, she is 5’2” ( 158cm ) tall , her BMI is 41.9 ( Obese ) and her body
fat is 45,8 %.<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-right: -.5in;">
<span style="font-family: "Times New Roman";">Her
goal is to lose at least 88lb ( 40 kg ), drop down the body fat around 20%, and
adopt a healthy lifestyle for the rest of her life.<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-right: -.5in;">
<span style="font-family: "Times New Roman";"><br /></span></div>
<div class="MsoNormal" style="margin-right: -.5in;">
<span style="font-family: "Times New Roman";">Before picture:-)))</span><br />
<span style="font-family: "Times New Roman";"><br /></span>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj5xDBznkZQK6RuQc-7EiJS9GdaXHYdmPIjpJHdsY-lIawhn0AL4wzSfRmP5Bfj-8KDuws_7v6dq6-2zJuCaZnf0w12gNcfBxSQZ48JMt9FqnL2mr35EBpQ3c12Fxl0rmAguN86mOT1k54/s1600/IMG_3618.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj5xDBznkZQK6RuQc-7EiJS9GdaXHYdmPIjpJHdsY-lIawhn0AL4wzSfRmP5Bfj-8KDuws_7v6dq6-2zJuCaZnf0w12gNcfBxSQZ48JMt9FqnL2mr35EBpQ3c12Fxl0rmAguN86mOT1k54/s320/IMG_3618.JPG" width="240" /></a></div>
<span style="font-family: "Times New Roman";"><br /></span></div>
<div class="MsoNormal" style="margin-right: -.5in;">
<span style="font-family: "Times New Roman";"><br /></span></div>
<div class="MsoNormal" style="margin-right: -.5in;">
<span style="font-family: "Times New Roman";"><span style="mso-spacerun: yes;"> </span>She made a decision to lose weight
and<span style="mso-spacerun: yes;"> </span>get healthier. She is
committed<span style="mso-spacerun: yes;"> </span>to work out 3
times a week, once with me and 2 times by herself in the gym, where she lives.<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-right: -.5in;">
<span style="font-family: "Times New Roman";">The
gym has very limited equipment, so we only have a tread mill, a pair of small
weights and exercise bands. We are going to do some boxing as a metabolic
finisher after each circuit of exercise. She is going to do interval training
on the tread mill by herself twice a week.<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-right: -.5in;">
<span style="font-family: "Times New Roman";">She
has no limitation beside her extra weight, no aches or pains and she is pretty
flexible. We are going to start with a worm up then do core exercises followed
by a full body workout, boxing for metabolic finisher to get her heart rate up
and then stretch.</span></div>
<div class="MsoNormal" style="margin-right: -.5in;">
<br /></div>
<div class="MsoNormal" style="margin-right: -.5in;">
<span style="font-family: "Times New Roman";">Warm
up:<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-right: -.5in;">
<span style="font-family: "Times New Roman";"><br /></span></div>
<div class="MsoNormal" style="margin-right: -.5in;">
<span style="font-family: "Times New Roman";">Mini band side walk 1X 12</span></div>
<div class="MsoNormal" style="margin-right: -.5in;">
<span style="font-family: "Times New Roman";"><br /></span></div>
<div class="separator" style="clear: both; text-align: center;">
<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/qhCXnt3OGWU?feature=player_embedded' frameborder='0'></iframe></div>
<div class="MsoNormal" style="margin-right: -.5in;">
<span style="font-family: "Times New Roman";"><br /></span></div>
<div class="MsoNormal" style="margin-right: -.5in;">
<br /></div>
<div class="MsoNormal" style="margin-right: -.5in;">
<span class="Apple-style-span" style="font-family: 'Times New Roman';"><br /></span></div>
<div class="MsoNormal" style="margin-right: -.5in;">
<span style="font-family: "Times New Roman";"><br /></span></div>
<div class="MsoNormal" style="margin-right: -.5in;">
<span style="font-family: "Times New Roman";">Back
lunges with trunk twist<span style="mso-spacerun: yes;"> </span>1X 6/side<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-right: -.5in;">
<span style="font-family: "Times New Roman";"><br /></span></div>
<div class="separator" style="clear: both; text-align: center;">
<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/P4rcx-OxzQg?feature=player_embedded' frameborder='0'></iframe></div>
<div class="MsoNormal" style="margin-right: -.5in;">
<span style="font-family: "Times New Roman";"><br /></span></div>
<div class="MsoNormal" style="margin-right: -.5in;">
<br /></div>
<div class="MsoNormal" style="margin-right: -.5in;">
<span style="font-family: "Times New Roman";">Core:<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-right: -.5in;">
<br /></div>
<div class="MsoNormal" style="margin-right: -.5in;">
<span style="font-family: "Times New Roman";">Bird
Dog with JC Band<span style="mso-spacerun: yes;"> </span>2X 12/side<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-right: -.5in;">
<span style="font-family: "Times New Roman";"><br /></span></div>
<div class="separator" style="clear: both; text-align: center;">
<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/3gIkhCwlYis?feature=player_embedded' frameborder='0'></iframe></div>
<div class="MsoNormal" style="margin-right: -.5in;">
<span style="font-family: "Times New Roman";"><br /></span></div>
<div class="MsoNormal" style="margin-right: -.5in;">
<span style="font-family: "Times New Roman";">Plank<span style="mso-spacerun: yes;"> </span>hold as long as can<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-right: -.5in;">
<span style="font-family: "Times New Roman";"><br /></span></div>
<div class="separator" style="clear: both; text-align: center;">
<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/8087DZOuy8c?feature=player_embedded' frameborder='0'></iframe></div>
<div class="MsoNormal" style="margin-right: -.5in;">
<span style="font-family: "Times New Roman";"><br /></span></div>
<div class="MsoNormal" style="margin-right: -.5in;">
<br /></div>
<div class="MsoNormal" style="margin-right: -.5in;">
<span style="font-family: "Times New Roman";">Full
body:<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-right: -.5in;">
<br /></div>
<div class="MsoNormal" style="margin-right: -.5in;">
<span style="font-family: "Times New Roman";">Squat
to row<span style="mso-spacerun: yes;"> </span>3X 15<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-right: -.5in;">
<span style="font-family: "Times New Roman";"><br /></span></div>
<div class="separator" style="clear: both; text-align: center;">
<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/sgAqszZtLac?feature=player_embedded' frameborder='0'></iframe></div>
<div class="MsoNormal" style="margin-right: -.5in;">
<span style="font-family: "Times New Roman";"><br /></span></div>
<div class="MsoNormal" style="margin-right: -.5in;">
<span style="font-family: "Times New Roman";">Cable
chest press<span style="mso-spacerun: yes;"> </span>3X 15<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-right: -.5in;">
<span style="font-family: "Times New Roman";"><br /></span></div>
<div class="separator" style="clear: both; text-align: center;">
<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/lezFkgiQEgU?feature=player_embedded' frameborder='0'></iframe></div>
<div class="MsoNormal" style="margin-right: -.5in;">
<span style="font-family: "Times New Roman";"><br /></span></div>
<div class="MsoNormal" style="margin-right: -.5in;">
<span style="font-family: "Times New Roman";">Back
lunges with over head press<span style="mso-spacerun: yes;"> </span>3X
12/side<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-right: -.5in;">
<span style="font-family: "Times New Roman";"><br /></span></div>
<div class="separator" style="clear: both; text-align: center;">
<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/IdRaq4Yep4s?feature=player_embedded' frameborder='0'></iframe></div>
<div class="MsoNormal" style="margin-right: -.5in;">
<span style="font-family: "Times New Roman";"><br /></span></div>
<div class="MsoNormal" style="margin-right: -.5in;">
<span style="font-family: "Times New Roman";">Lat
pull downs 3X 15<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-right: -.5in;">
<span style="font-family: "Times New Roman";"><br /></span></div>
<div class="separator" style="clear: both; text-align: center;">
<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/NTdPRVTEqZ4?feature=player_embedded' frameborder='0'></iframe></div>
<div class="MsoNormal" style="margin-right: -.5in;">
<span style="font-family: "Times New Roman";"><br /></span></div>
<div class="MsoNormal" style="margin-right: -.5in;">
<span style="font-family: "Times New Roman";">Dumbbell
swings<span style="mso-spacerun: yes;"> </span>3X 12/side<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-right: -.5in;">
<span style="font-family: "Times New Roman";"><br /></span></div>
<div class="separator" style="clear: both; text-align: center;">
<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/NRiAR2wy2FM?feature=player_embedded' frameborder='0'></iframe></div>
<div class="MsoNormal" style="margin-right: -.5in;">
<span style="font-family: "Times New Roman";"><br /></span></div>
<div class="MsoNormal" style="margin-right: -.5in;">
<span style="font-family: "Times New Roman";">Boxing<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-right: -.5in;">
<span style="font-family: "Times New Roman";"><br /></span></div>
<div class="separator" style="clear: both; text-align: center;">
<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/Z0OllXjSZ1s?feature=player_embedded' frameborder='0'></iframe></div>
<div class="MsoNormal" style="margin-right: -.5in;">
<span style="font-family: "Times New Roman";"><br /></span></div>
<div class="MsoNormal" style="margin-right: -.5in;">
<br /></div>
<div class="MsoNormal" style="margin-right: -.5in;">
<span style="font-family: "Times New Roman";">Stretching<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-right: -.5in;">
<br /></div>
<div class="MsoNormal" style="margin-right: -.5in;">
<span style="font-family: "Times New Roman";">Twice
a week she is going to do interval training on the tread mill.<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-right: -.5in;">
<br /></div>
<div class="MsoNormal" style="margin-right: -.5in;">
<span style="font-family: "Times New Roman";">5
min walk on speed 3<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-right: -.5in;">
<span style="font-family: "Times New Roman";">5
min walk on speed 5.5<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-right: -.5in;">
<span style="font-family: "Times New Roman";">2
min walk on speed 3<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-right: -.5in;">
<span style="font-family: "Times New Roman";">5
min walk on speed 5.5<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-right: -.5in;">
<span style="font-family: "Times New Roman";"><br /></span></div>
<div class="MsoNormal" style="margin-right: -.5in;">
<span style="font-family: "Times New Roman";">20
body weight squats<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-right: -.5in;">
<span style="font-family: "Times New Roman";"><br /></span></div>
<div class="MsoNormal" style="margin-right: -.5in;">
<span style="font-family: "Times New Roman";">5
min walk on speed 5.5</span></div>
<div class="MsoNormal" style="margin-right: -.5in;">
<span style="font-family: "Times New Roman";">2
min walk on speed 3<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-right: -.5in;">
<span style="font-family: "Times New Roman";">5
min walk on speed 5.5<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-right: -.5in;">
<span style="font-family: "Times New Roman";">2
min walk on speed 3<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-right: -.5in;">
<span style="font-family: "Times New Roman";"><br /></span></div>
<div class="MsoNormal" style="margin-right: -.5in;">
<span style="font-family: "Times New Roman";">20
body weight lunges/side<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-right: -.5in;">
<br /></div>
<div class="MsoNormal" style="margin-right: -.5in;">
<span style="font-family: "Times New Roman";">Stretch<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-right: -.5in;">
<br /></div>
<div class="MsoNormal" style="margin-right: -.5in;">
<br /></div>
<div class="MsoNormal" style="margin-right: -.5in;">
<span style="font-family: "Times New Roman";">When
I met Csilla at the first time she told me that she haven’t been drinking water
since she stopped skiing. First thing I did was to get her to start drinking
water, instead of soda, juice and other sugary beverage. She also admitted that
she loves salty foods and ads a lot of salt to her meals, so we have to cut
back on her salt consumption, too. She is committed to make some major changes
in her diet to reach her goal. I gave her a very simple meal plan as a guide,
based on Michael Pollan advise, “ Eat Food”. Basic rule is to cut out all
processed sugar, hydrogenated oil, bad carbs and processed/fast food.<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-right: -.5in;">
<span style="font-family: "Times New Roman";">The
meals consist of fruits and vegetables, lean protein, whole grains and healthy
fats and lots of water. I told her to take a table spoon of raw, unpasteurized,
organic apple cider vinegar before breakfast and dinner to help the body burn
fat more efficiently.<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman";"><b>Day 1</b></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman";">Breakfast: chia
pudding with hemp seeds and coconut butter <o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman";">Snack: oranges<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman";">Lunch: 1 slice
chicken breast cooked in coconut oil<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman";"><span style="mso-tab-count: 1;"> </span>2
cup steamed vegetables( Broccoli)<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman";"><span style="mso-tab-count: 1;"> </span>1
med sweet potato <o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman";">Snack: 1 cup raw
baby carrots<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman";">Dinner:
Fresh<span style="mso-spacerun: yes;"> </span>salad<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman";"><span style="mso-tab-count: 1;"> </span><o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman";"><b>Day 2</b></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman";">Breakfast: plain
yogurt w almond butter<span style="mso-spacerun: yes;"> </span><o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman";">Snack: fruits<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman";">Lunch: salmon
cooked in coconut oil<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman";"><span style="mso-tab-count: 1;"> </span>2
cup steamed spinach <o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman";"><span style="mso-tab-count: 1;"> </span>1/2
cup wild rice <o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman";">Snack: : 1/2
walnuts, raw, unsalted<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman";">Dinner: bean
salad with fresh veggies<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman";"><b>Day 3</b></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman";">Breakfast: chia
pudding with fresh fruits<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman";">Snack: small
plain yoghurt <o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman";">Lunch:<span style="mso-spacerun: yes;"> </span>chicken breast with big salad<span style="mso-spacerun: yes;"> </span><o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman";">Snack: : 1/2 cup
raw, unsalted nuts<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman";">Dinner: Quinoa
salad <o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman";"><span style="mso-tab-count: 1;"> </span><span style="mso-spacerun: yes;"> </span><o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman";"><b>Day 4</b></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman";">Breakfast: egg
whites with spinach 1/2 avocado<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman";">Snack:
fruits<span style="mso-spacerun: yes;"> </span><o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman";">Lunch: Sardinia
with beans and arugula <o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman";">Snack: : raw,
unsalted nuts<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman";">Dinner: lentil
soup with veggies<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman";"><b>Day 5</b></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman";">Breakfast: egg
whites with veggies 1/2 avocado<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman";">Snack: fruits <o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman";">Lunch: chicken
with steamed veggies sweet potato <o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman";">Snack: : 1/2
raw, unsalted nuts ( pumpkin, sunflower seeds)<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman";">Dinner: 2 eggs
with sauted carrots<o:p></o:p></span></div>
<div class="MsoNormal" style="text-indent: .5in;">
<br /></div>
<div class="MsoNormal" style="text-indent: .5in;">
<br /></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman";"><b>Day 6</b></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman";">Breakfast:
Ezekiel wrap with almond butter and banana <o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman";">Snack: small
plain yoghurt <o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman";">Lunch: fish with
veggies <o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman";">Snack: : raw
carrots<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman";">Dinner: lentil
soup<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman";"><b>Day 7</b></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman";">Breakfast: chia
pudding with hemp seeds and coconut butter<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman";">Snack: fruits<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman";">Lunch: bean
salad with greens<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman";">Snack: : nuts<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman";">Dinner: chicken
breast with roasted vegetables <o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b><span class="Apple-style-span" style="font-family: 'Times New Roman';">Lots of water
every day </span><span class="Apple-style-span" style="font-family: Wingdings;">:-</span></b><span style="font-family: "Times New Roman";"><b>)))<o:p></o:p></b></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal" style="text-indent: .5in;">
<br /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<a href="http://www.fitnoxnyc.com/">www.fitnoxnyc.com</a></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
<!--EndFragment-->Anonymoushttp://www.blogger.com/profile/05209960032300368817noreply@blogger.com0tag:blogger.com,1999:blog-7743228277827258053.post-36016765872177785652013-01-15T20:52:00.000-08:002013-01-22T15:53:50.823-08:00David's 3 month make over week 2 <!--[if gte mso 9]><xml>
<o:DocumentProperties>
<o:Template>Normal</o:Template>
<o:Revision>0</o:Revision>
<o:TotalTime>0</o:TotalTime>
<o:Pages>1</o:Pages>
<o:Words>482</o:Words>
<o:Characters>2748</o:Characters>
<o:Company>IBIRO</o:Company>
<o:Lines>22</o:Lines>
<o:Paragraphs>5</o:Paragraphs>
<o:CharactersWithSpaces>3374</o:CharactersWithSpaces>
<o:Version>10.260</o:Version>
</o:DocumentProperties>
</xml><![endif]--><!--[if gte mso 9]><xml>
<w:WordDocument>
<w:Zoom>0</w:Zoom>
<w:DisplayHorizontalDrawingGridEvery>0</w:DisplayHorizontalDrawingGridEvery>
<w:DisplayVerticalDrawingGridEvery>0</w:DisplayVerticalDrawingGridEvery>
<w:UseMarginsForDrawingGridOrigin/>
</w:WordDocument>
</xml><![endif]-->
<!--StartFragment-->
<br />
<div class="MsoTitle">
<span class="Apple-style-span" style="font-family: 'Times New Roman';"><br /></span></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<br /></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<br /></div>
<div class="MsoBodyText">
<span style="font-family: "Times New Roman"; font-size: 12.0pt;">David’s
first week was a great success he lost 6 lb, from 219 lb to 213 lb. We all know
that healthy weight lose is 1,5-2 lb according to the doctors, but David’s 6 lb
is mostly water weight. If a person has belly fat , like David that is the
result of eating processed sugary food and processed, salty food for a period
of time, he admitted that he been eating chocolate a lot </span><span style="font-size: 12pt;"><span class="Apple-style-span" style="font-family: Wingdings;">:-))</span></span><span style="font-family: "Times New Roman"; font-size: 12.0pt;">). Because of to much
salt the body withholds water and when you cut back on salt and sugar in the
diet the body releases water, and that is why in case of a diet change<span style="mso-spacerun: yes;"> </span>at the beginning we lose more weight
then the recommended 1,5-2 lb.<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman";">As you could see
the only sugar in his diet was fresh fruits, no processed food so we can
control the amount of salt he eats, too. The 3 biggest enemy of the human body
is the over consumption of <b>white sugar, salt and flour</b></span><span style="font-family: "Times New Roman";">.<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman";">If we get rid of
these 3 things we can control our weight and health, too.<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman";">This week I am
going to ad chia and hemp seeds to his diet. Chia is a good source of omega3
fatty acides and fiber and hemp is a good source of plant based protein.<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman";">Second week’s
workouts.<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal" style="margin-right: -.5in;">
<span style="font-family: "Times New Roman";">For
warm up we do foam rolling and dynamic stretching to prepare the muscles and
start the blood flow for the work out.<o:p></o:p></span><br />
<span style="font-family: "Times New Roman";"><br /></span></div>
<div class="MsoNormal" style="margin-right: -.5in;">
<span style="font-family: "Times New Roman";"><b>Foam
roll the calfs, hamstrings, IT Bands, quads and piriformis( glutes )</b><o:p></o:p></span><br />
<span style="font-family: "Times New Roman";"><br /></span>
<span style="font-family: "Times New Roman";"><br /></span>
<br />
<div class="separator" style="clear: both; text-align: center;">
<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/LGMCmbkmVkc?feature=player_embedded' frameborder='0'></iframe></div>
<span style="font-family: "Times New Roman";"><br /></span>
<span style="font-family: "Times New Roman";"><br /></span></div>
<div class="MsoNormal" style="margin-right: -.5in;">
<br /></div>
<div class="MsoNormal" style="margin-right: -.5in;">
<span style="font-family: "Times New Roman";">Side
lying torso rotation<span style="mso-spacerun: yes;"> </span>12/ side<o:p></o:p></span><br />
<span style="font-family: "Times New Roman";"><br /></span>
<br />
<div class="separator" style="clear: both; text-align: center;">
<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/WRNiilnIJVo?feature=player_embedded' frameborder='0'></iframe></div>
<span style="font-family: "Times New Roman";"><br /></span>
<span style="font-family: "Times New Roman";"><br /></span>
<span style="font-family: "Times New Roman";"><br /></span></div>
<div class="MsoNormal" style="margin-right: -.5in;">
<span style="font-family: "Times New Roman";">Back
lying leg lift<span style="mso-spacerun: yes;"> </span>12/side<o:p></o:p></span><br />
<span style="font-family: "Times New Roman";"><br /></span>
<br />
<div class="separator" style="clear: both; text-align: center;">
<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/8kxQ67Jr7Lc?feature=player_embedded' frameborder='0'></iframe></div>
<span style="font-family: "Times New Roman";"><br /></span></div>
<div class="MsoNormal" style="margin-right: -.5in;">
<br /></div>
<div class="MsoNormal" style="margin-right: -.5in;">
<span style="font-family: "Times New Roman";">After
the worm up we do 2 sets of 12-15 <b>core</b></span><span style="font-family: "Times New Roman";"> exercise<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman";">Ball bridge<o:p></o:p></span><br />
<div class="separator" style="clear: both; text-align: -webkit-auto;">
<span class="Apple-style-span" style="font-family: 'Times New Roman';"><br /></span></div>
<div class="separator" style="clear: both; text-align: -webkit-auto;">
<span class="Apple-style-span" style="font-family: 'Times New Roman';"><br /></span></div>
<div class="separator" style="clear: both; text-align: -webkit-auto;">
<span class="Apple-style-span" style="font-family: 'Times New Roman';"><br /></span></div>
<div class="separator" style="clear: both; text-align: -webkit-auto;">
<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/Agkjw83aqWk?feature=player_embedded' frameborder='0'></iframe></div>
<span style="font-family: "Times New Roman";"><br /></span>
<span style="font-family: "Times New Roman";"><br /></span>
<span style="font-family: "Times New Roman";"><br /></span>
<span style="font-family: "Times New Roman";"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman";">Plank on the
ball<o:p></o:p></span><br />
<span style="font-family: "Times New Roman";"><br /></span>
<br />
<div class="separator" style="clear: both; text-align: center;">
<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/uqNZ5qmkG8w?feature=player_embedded' frameborder='0'></iframe></div>
<span style="font-family: "Times New Roman";"><br /></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman";"><b>Full body
circuit:</b><o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman";">Romanian dead
lifts 3x12<o:p></o:p></span><br />
<span style="font-family: "Times New Roman";"><br /></span>
<br />
<div class="separator" style="clear: both; text-align: center;">
<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/F0sDKxBwc9g?feature=player_embedded' frameborder='0'></iframe></div>
<span style="font-family: "Times New Roman";"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman";">T push ups 3x12<o:p></o:p></span><br />
<span style="font-family: "Times New Roman";"><br /></span>
<br />
<div class="separator" style="clear: both; text-align: center;">
<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/puyUJI1fTGM?feature=player_embedded' frameborder='0'></iframe></div>
<span style="font-family: "Times New Roman";"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman";">Sg leg sg arm
row 3x12/side<o:p></o:p></span><br />
<span style="font-family: "Times New Roman";"><br /></span>
<br />
<div class="separator" style="clear: both; text-align: center;">
<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/EKuvs2F-HUg?feature=player_embedded' frameborder='0'></iframe></div>
<span style="font-family: "Times New Roman";"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman";">Biceps curls 3x12<o:p></o:p></span><br />
<span style="font-family: "Times New Roman";"><br /></span>
<br />
<div class="separator" style="clear: both; text-align: center;">
<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/uQmIlLvpmmM?feature=player_embedded' frameborder='0'></iframe></div>
<span style="font-family: "Times New Roman";"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman";">Triceps push
downs 3x12<o:p></o:p></span><br />
<span style="font-family: "Times New Roman";"><br /></span>
<br />
<div class="separator" style="clear: both; text-align: center;">
<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/MfBgEsP7Skc?feature=player_embedded' frameborder='0'></iframe></div>
<span style="font-family: "Times New Roman";"><br /></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman";"><b>Stretching:</b><o:p></o:p></span><br />
<span style="font-family: "Times New Roman";"><b><br /></b></span></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman";">Biceps femoris<o:p></o:p></span><br />
<span style="font-family: "Times New Roman";"><br /></span>
<br />
<div class="separator" style="clear: both; text-align: center;">
<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/FNJCQQcYbb4?feature=player_embedded' frameborder='0'></iframe></div>
<span style="font-family: "Times New Roman";"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman";">Piriformis<o:p></o:p></span><br />
<span style="font-family: "Times New Roman";"><br /></span>
<br />
<div class="separator" style="clear: both; text-align: center;">
<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/LhpESdqwLQs?feature=player_embedded' frameborder='0'></iframe></div>
<span style="font-family: "Times New Roman";"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman";">Back lying IT
Bands, Adductors<o:p></o:p></span><br />
<span style="font-family: "Times New Roman";"><br /></span>
<br />
<div class="separator" style="clear: both; text-align: center;">
<object class="BLOGGER-youtube-video" classid="clsid:D27CDB6E-AE6D-11cf-96B8-444553540000" codebase="http://download.macromedia.com/pub/shockwave/cabs/flash/swflash.cab#version=6,0,40,0" data-thumbnail-src="http://i.ytimg.com/vi/_0S0_Hg6rzU/0.jpg" height="266" width="320"><param name="movie" value="http://www.youtube.com/v/_0S0_Hg6rzU?version=3&f=user_uploads&c=google-webdrive-0&app=youtube_gdata" /><param name="bgcolor" value="#FFFFFF" /><param name="allowFullScreen" value="true" /><embed width="320" height="266" src="http://www.youtube.com/v/_0S0_Hg6rzU?version=3&f=user_uploads&c=google-webdrive-0&app=youtube_gdata" type="application/x-shockwave-flash" allowfullscreen="true"></embed></object></div>
<span style="font-family: "Times New Roman";"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman";">Calfs<o:p></o:p></span><br />
<span style="font-family: "Times New Roman";"><br /></span>
<br />
<div class="separator" style="clear: both; text-align: center;">
<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/5wTpb9jMV-0?feature=player_embedded' frameborder='0'></iframe></div>
<span style="font-family: "Times New Roman";"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman";">Quadriceps<o:p></o:p></span><br />
<span style="font-family: "Times New Roman";"><br /></span>
<br />
<div class="separator" style="clear: both; text-align: center;">
<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/125AKlOEn6o?feature=player_embedded' frameborder='0'></iframe></div>
<span style="font-family: "Times New Roman";"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman";">Ball lat stretch<o:p></o:p></span><br />
<span style="font-family: "Times New Roman";"><br /></span>
<br />
<div class="separator" style="clear: both; text-align: center;">
<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/8twPKbFKbmc?feature=player_embedded' frameborder='0'></iframe></div>
<span style="font-family: "Times New Roman";"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman";">Ball chest
stretch<o:p></o:p></span><br />
<span style="font-family: "Times New Roman";"><br /></span>
<br />
<div class="separator" style="clear: both; text-align: center;">
<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/GYNMOwl-Ht8?feature=player_embedded' frameborder='0'></iframe></div>
<span style="font-family: "Times New Roman";"><br /></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-family: "Times New Roman";"><b><span class="Apple-style-span" style="font-size: large;">David’s Meal Plan week 2.</span></b><o:p></o:p></span></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<br /></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman";"><b>Day 8: Monday</b></span><span style="font-family: "Times New Roman";"><span style="mso-spacerun: yes;">
</span>jan 14 2013<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman";">Breakfast: chia
pudding with hemp seeds and coconut butter <o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman";">Snack: oranges<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman";">Lunch: 1 slice
chicken breast cooked in coconut oil<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman";"><span style="mso-tab-count: 1;"> </span>2
cup steamed vegetables( Broccoli)<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman";"><span style="mso-tab-count: 1;"> </span>1
med sweet potato <o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman";">Snack: 1 cup raw
baby carrots<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman";">Dinner: vega
shake<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman";"><span style="mso-tab-count: 1;"> </span>Fresh<span style="mso-spacerun: yes;"> </span>salad<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman";"><b>Day 9:
Tuesday</b></span><span style="font-family: "Times New Roman";"> jan 15 2013</span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman";">Breakfast: plain
yogurt w almond butter<span style="mso-spacerun: yes;"> </span><o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman";">Snack: fruits<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman";">Lunch: salmon
cooked in coconut oil<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman";"><span style="mso-tab-count: 1;"> </span>2
cup steamed spinach <o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman";"><span style="mso-tab-count: 1;"> </span>1/2
cup wild rice <o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman";">Snack: : 1/2
walnuts, raw, unsalted<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman";">Dinner: bean
salad with fresh veggies<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman";"><b>Day 10:
Wednesday</b></span><span style="font-family: "Times New Roman";"> jan 16 2013<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman";">Breakfast: 1 cup
cooked millet with cinnamon <o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman";"><span style="mso-tab-count: 1;"> </span><span style="mso-spacerun: yes;">
</span>1tbls almond butter<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman";">Snack: fruits<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman";">Lunch:<span style="mso-spacerun: yes;"> </span>chicken breast with big salad<span style="mso-spacerun: yes;"> </span><o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman";">Snack: : 1/2 cup
raw, unsalted nuts<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman";">Dinner: Vega
shake<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman";"><span style="mso-tab-count: 1;"> </span>Quinoa
salad <o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman";"><span style="mso-tab-count: 1;"> </span><span style="mso-spacerun: yes;"> </span><o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman";"><b>Day 11:
Thursday</b></span><span style="font-family: "Times New Roman";"> jan 17 2013<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman";">Breakfast: egg
whites with spinach 1/2 avocado<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman";">Snack: plain
yoghurt <o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman";">Lunch: Sardinia
with beans and arugula <o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman";">Snack: : fruits<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman";">Dinner: lentil
soup with veggies<o:p></o:p></span><br />
<span style="font-family: "Times New Roman";"><br /></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman";"><b>Day 12:
Friday</b></span><span style="font-family: "Times New Roman";"> jan 18 2013<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman";">Breakfast:
buckwheat with egg whites <o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman";">Snack: fruits <o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman";">Lunch: chicken
with steamed veggies<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman";"><span style="mso-tab-count: 1;"> </span>sweet
potato <o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman";">Snack: : 1/2
raw, unsalted nuts ( pumpkin, sunflower seeds)<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman";">Dinner: Vega
shake<o:p></o:p></span></div>
<div class="MsoNormal" style="text-indent: .5in;">
<span style="font-family: "Times New Roman";"><span style="mso-spacerun: yes;"> </span>2 eggs with sauted carrots<o:p></o:p></span></div>
<div class="MsoNormal" style="text-indent: .5in;">
<br /></div>
<div class="MsoNormal" style="text-indent: .5in;">
<br /></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman";"><b>Day 13:
Saturday</b></span><span style="font-family: "Times New Roman";"> jan 19 2013<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman";">Breakfast:
millet with cinnamon and nuts <o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman";">Snack:
fruits<span style="mso-spacerun: yes;"> </span><o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman";">Lunch: fish with
veggies <o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman";">Snack: : raw
carrots<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman";">Dinner: lentil
soup<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman";"><b>Day 14:
Sunday</b></span><span style="font-family: "Times New Roman";"> jan 20 2013<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman";">Breakfast: chia
pudding with hemp seeds and coconut butter<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman";">Snack: fruits<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman";">Lunch: bean
salad with greens<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman";">Snack: : nuts<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman";">Dinner: roasted
vegetables <o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman";"><b>Lots of water
every day </b></span><span style="font-family: Wingdings; mso-char-type: symbol; mso-symbol-font-family: Wingdings;"><b><span style="mso-char-type: symbol; mso-symbol-font-family: Wingdings;">J</span></b></span><span style="font-family: "Times New Roman";"><b>)))<o:p></o:p></b></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal" style="text-indent: .5in;">
<br /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
<!--EndFragment-->Anonymoushttp://www.blogger.com/profile/05209960032300368817noreply@blogger.com0tag:blogger.com,1999:blog-7743228277827258053.post-75532024947184450012013-01-08T19:35:00.001-08:002013-01-22T15:53:30.234-08:00 David’s 3 months Make Over <br />
<br />
<!--[if gte mso 9]><xml>
<o:DocumentProperties>
<o:Template>Normal</o:Template>
<o:Revision>0</o:Revision>
<o:TotalTime>0</o:TotalTime>
<o:Pages>1</o:Pages>
<o:Words>348</o:Words>
<o:Characters>1989</o:Characters>
<o:Company>IBIRO</o:Company>
<o:Lines>16</o:Lines>
<o:Paragraphs>3</o:Paragraphs>
<o:CharactersWithSpaces>2442</o:CharactersWithSpaces>
<o:Version>10.260</o:Version>
</o:DocumentProperties>
</xml><![endif]--><!--[if gte mso 9]><xml>
<w:WordDocument>
<w:Zoom>0</w:Zoom>
<w:DisplayHorizontalDrawingGridEvery>0</w:DisplayHorizontalDrawingGridEvery>
<w:DisplayVerticalDrawingGridEvery>0</w:DisplayVerticalDrawingGridEvery>
<w:UseMarginsForDrawingGridOrigin/>
</w:WordDocument>
</xml><![endif]-->
<!--StartFragment-->
<br />
<h2>
</h2>
<div align="center" class="MsoNormal" style="margin-right: -.5in; text-align: center;">
<o:p></o:p></div>
<div align="center" class="MsoNormal" style="margin-right: -.5in; text-align: center;">
<br /></div>
<div class="MsoNormal" style="margin-right: -.5in;">
David is a 30 something <span class="Apple-style-span" style="font-family: Wingdings;">:-)) </span> year old every day guy with an athletic background (soccer and triathlons) and
a history of low back pain. Three years ago had low back surgery for disc
herniation, did rehabilitation after and was working out on and off to
strengthen his back muscles and whole body. Being limited by low back and leg
pain he put on some weight in the last 3 years. He is up for a 3 month 3 times
a week workout challenge to drop the extra weight.<o:p></o:p></div>
<div class="MsoNormal" style="margin-right: -.5in;">
David is <b>5’11”</b> ( 180 cm ) tall
and <b>219 </b>lb ( 99.5 kg ), his BMI is <b>30.5</b> ( considered Obese in American
standards ) and has <b>25%</b> Body Fat. His goal is to drop his body fat under <b>20%</b>,
lose some fat and build lean muscle and adopt a healthy lifestyle for the rest
of his life.</div>
<div class="MsoNormal" style="margin-right: -.5in;">
<b><i>Before picture</i></b> :-))</div>
<div class="MsoNormal" style="margin-right: -.5in;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg9m7SeRcUFUuQ3FC2vR20gLHs2jIlm-nsiyFQix_3W2wabWHLnANfpvAg7E765bg4TObkoVY5lI8nZEzNFVpS_U2atZJAIRrrzrFWnCt_cT8ZhDloRUgQqgyiFdjEy0U8F51sEVsKigCE/s1600/IMG_3515.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg9m7SeRcUFUuQ3FC2vR20gLHs2jIlm-nsiyFQix_3W2wabWHLnANfpvAg7E765bg4TObkoVY5lI8nZEzNFVpS_U2atZJAIRrrzrFWnCt_cT8ZhDloRUgQqgyiFdjEy0U8F51sEVsKigCE/s320/IMG_3515.JPG" width="240" /></a></div>
<div class="MsoNormal" style="margin-right: -.5in;">
<br /></div>
<div class="MsoNormal" style="margin-right: -.5in;">
<span style="mso-spacerun: yes;"> </span>He is committed to a 3 months 3 times a week workout program
and nutritional coaching to get healthier, move better and feel better.<o:p></o:p></div>
<div class="MsoNormal" style="margin-right: -.5in;">
He is limited in movement by the
back surgery, a tight hamstring, low back and leg pain, that he still has after
the surgery. <o:p></o:p></div>
<div class="MsoNormal" style="margin-right: -.5in;">
His workouts needs to be adapted
to his limitations, the time and space and equipment that we have available for
this project. We are training in an apartment with limited space and
equipments, using only free weights, kettle bells and tubes.<o:p></o:p></div>
<div class="MsoNormal" style="margin-right: -.5in;">
His workouts are a combination of
flexibility, balance, core and full body exercises.<o:p></o:p></div>
<div class="MsoNormal" style="margin-right: -.5in;">
For warm up we do foam rolling
and dynamic stretching to prepare the muscles and start the blood flow in the muscle.<o:p></o:p></div>
<div class="MsoNormal" style="margin-right: -.5in;">
<br /></div>
<div class="MsoNormal" style="margin-right: -.5in;">
Foam roll the calfs, hamstrings,
IT Bands, quads and piriformis( glutes )<o:p></o:p></div>
<div class="separator" style="clear: both; text-align: -webkit-auto;">
<br /></div>
<div class="separator" style="clear: both; text-align: -webkit-auto;">
<br /></div>
<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/LGMCmbkmVkc?feature=player_embedded' frameborder='0'></iframe><br />
<div class="MsoNormal" style="margin-right: -.5in;">
<br /></div>
<div class="MsoNormal" style="margin-right: -.5in;">
<br /></div>
<div class="MsoNormal" style="margin-right: -.5in;">
Side lying torso rotation<span style="mso-spacerun: yes;"> </span>12/ side<o:p></o:p></div>
<div class="MsoNormal" style="margin-right: -.5in;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/WRNiilnIJVo?feature=player_embedded' frameborder='0'></iframe></div>
<div class="MsoNormal" style="margin-right: -.5in;">
<br /></div>
<div class="MsoNormal" style="margin-right: -.5in;">
Back lying leg lift<span style="mso-spacerun: yes;"> </span>12/side<o:p></o:p></div>
<div class="MsoNormal" style="margin-right: -.5in;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/8kxQ67Jr7Lc?feature=player_embedded' frameborder='0'></iframe></div>
<div class="MsoNormal" style="margin-right: -.5in;">
<br /></div>
<div class="MsoNormal" style="margin-right: -.5in;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="MsoNormal" style="margin-right: -.5in;">
<br /></div>
<div class="MsoNormal" style="margin-right: -.5in;">
Sg leg hip bend<span style="mso-spacerun: yes;"> </span>6/side<o:p></o:p></div>
<div class="MsoNormal" style="margin-right: -.5in;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/zTey6mNAIH8?feature=player_embedded' frameborder='0'></iframe></div>
<div class="MsoNormal" style="margin-right: -.5in;">
<br /></div>
<div class="MsoNormal" style="margin-right: -.5in;">
<br /></div>
<div class="MsoNormal" style="margin-right: -.5in;">
After the worm up we do 2 sets of
12-15 exercise<o:p></o:p></div>
<div class="MsoNormal" style="margin-right: -.5in;">
<br /></div>
<div class="MsoNormal" style="margin-right: -.5in;">
Glute bridge on heels 2X12<o:p></o:p></div>
<div class="MsoNormal" style="margin-right: -.5in;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/Hrg-QjHWW6k?feature=player_embedded' frameborder='0'></iframe></div>
<div class="MsoNormal" style="margin-right: -.5in;">
<br /></div>
<div class="MsoNormal" style="margin-right: -.5in;">
Plank 90-120 sec hold<o:p></o:p></div>
<div class="MsoNormal" style="margin-right: -.5in;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/dNQ7iaY7uEg?feature=player_embedded' frameborder='0'></iframe></div>
<div class="MsoNormal" style="margin-right: -.5in;">
<br /></div>
<div class="MsoNormal" style="margin-right: -.5in;">
<br /></div>
<div class="MsoNormal" style="margin-right: -.5in;">
<b><span class="Apple-style-span" style="font-size: large;">Full body circuit </span></b><o:p></o:p></div>
<div class="MsoNormal" style="margin-right: -.5in;">
<br /></div>
<div class="MsoNormal" style="margin-right: -.5in;">
Sg arm swing 3X12/side<o:p></o:p></div>
<div class="MsoNormal" style="margin-right: -.5in;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/8Di8GpNWjlQ?feature=player_embedded' frameborder='0'></iframe></div>
<div class="MsoNormal" style="margin-right: -.5in;">
<br /></div>
<div class="MsoNormal" style="margin-right: -.5in;">
Modified deep squats 3X12<o:p></o:p></div>
<div class="MsoNormal" style="margin-right: -.5in;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/Q2sNEhG6e1o?feature=player_embedded' frameborder='0'></iframe></div>
<div class="MsoNormal" style="margin-right: -.5in;">
<br /></div>
<div class="MsoNormal" style="margin-right: -.5in;">
Ball chest press 3X12<o:p></o:p></div>
<div class="MsoNormal" style="margin-right: -.5in;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<object class="BLOGGER-youtube-video" classid="clsid:D27CDB6E-AE6D-11cf-96B8-444553540000" codebase="http://download.macromedia.com/pub/shockwave/cabs/flash/swflash.cab#version=6,0,40,0" data-thumbnail-src="http://i.ytimg.com/vi/Y8in5vUA7_Q/0.jpg" height="266" width="320"><param name="movie" value="http://www.youtube.com/v/Y8in5vUA7_Q?version=3&f=user_uploads&c=google-webdrive-0&app=youtube_gdata" /><param name="bgcolor" value="#FFFFFF" /><param name="allowFullScreen" value="true" /><embed width="320" height="266" src="http://www.youtube.com/v/Y8in5vUA7_Q?version=3&f=user_uploads&c=google-webdrive-0&app=youtube_gdata" type="application/x-shockwave-flash" allowfullscreen="true"></embed></object></div>
<div class="MsoNormal" style="margin-right: -.5in;">
<br /></div>
<div class="MsoNormal" style="margin-right: -.5in;">
Bent over row on balance board
3X12<o:p></o:p></div>
<div class="MsoNormal" style="margin-right: -.5in;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/f87j30Vb8mY?feature=player_embedded' frameborder='0'></iframe></div>
<div class="MsoNormal" style="margin-right: -.5in;">
<br /></div>
<div class="MsoNormal" style="margin-right: -.5in;">
Stationary lunges on balance
board 3X12/side<o:p></o:p></div>
<div class="MsoNormal" style="margin-right: -.5in;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<object class="BLOGGER-youtube-video" classid="clsid:D27CDB6E-AE6D-11cf-96B8-444553540000" codebase="http://download.macromedia.com/pub/shockwave/cabs/flash/swflash.cab#version=6,0,40,0" data-thumbnail-src="http://i.ytimg.com/vi/9u_QmFrmcmE/0.jpg" height="266" width="320"><param name="movie" value="http://www.youtube.com/v/9u_QmFrmcmE?version=3&f=user_uploads&c=google-webdrive-0&app=youtube_gdata" /><param name="bgcolor" value="#FFFFFF" /><param name="allowFullScreen" value="true" /><embed width="320" height="266" src="http://www.youtube.com/v/9u_QmFrmcmE?version=3&f=user_uploads&c=google-webdrive-0&app=youtube_gdata" type="application/x-shockwave-flash" allowfullscreen="true"></embed></object></div>
<div class="MsoNormal" style="margin-right: -.5in;">
<br /></div>
<div class="MsoNormal" style="margin-right: -.5in;">
Biceps curl and press one leg
elevated 3X12<o:p></o:p></div>
<div class="MsoNormal" style="margin-right: -.5in;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/ql9gdEN8Bmk?feature=player_embedded' frameborder='0'></iframe></div>
<div class="MsoNormal" style="margin-right: -.5in;">
<br /></div>
<div class="MsoNormal" style="margin-right: -.5in;">
Sitting lat pull down 3X12<o:p></o:p></div>
<div class="MsoNormal" style="margin-right: -.5in;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/hAQLWq58UaY?feature=player_embedded' frameborder='0'></iframe></div>
<div class="MsoNormal" style="margin-right: -.5in;">
<br /></div>
<div class="MsoNormal" style="margin-right: -.5in;">
<br /></div>
<div class="MsoNormal" style="margin-right: -.5in;">
We finish every session with
stretching the calfs, hamstrings, glutes, hip flexors, spine and back.<o:p></o:p></div>
<div class="MsoNormal" style="margin-right: -.5in;">
<br /></div>
<div class="MsoNormal" style="margin-right: -.5in;">
<br /></div>
<div class="MsoNormal" style="margin-right: -.5in;">
<br /></div>
<div class="MsoNormal" style="margin-right: -.5in;">
I gave him a very simple meal
plan as a guide, based on Michael Pollan advise, “ Eat Food”. Basic rule is to
cut out all processed sugar, hydrogenated oil, bad carbs and processed/fast
food.<o:p></o:p></div>
<div class="MsoNormal" style="margin-right: -.5in;">
The meals consist of fruits and
vegetables, lean protein, whole grains and healthy fats and a vegan protein
powder after the workouts.<o:p></o:p></div>
<div class="MsoNormal" style="margin-right: -.5in;">
<br /></div>
<div class="MsoNormal" style="margin-right: -.5in;">
<br /></div>
<div class="MsoNormal" style="margin-right: -.5in;">
<br /></div>
<div class="MsoNormal" style="margin-right: -.5in;">
<!--[if gte mso 9]><xml>
<o:DocumentProperties>
<o:Template>Normal</o:Template>
<o:Revision>0</o:Revision>
<o:TotalTime>0</o:TotalTime>
<o:Pages>1</o:Pages>
<o:Words>230</o:Words>
<o:Characters>1313</o:Characters>
<o:Company>IBIRO</o:Company>
<o:Lines>10</o:Lines>
<o:Paragraphs>2</o:Paragraphs>
<o:CharactersWithSpaces>1612</o:CharactersWithSpaces>
<o:Version>10.260</o:Version>
</o:DocumentProperties>
</xml><![endif]--><!--[if gte mso 9]><xml>
<w:WordDocument>
<w:Zoom>0</w:Zoom>
<w:DisplayHorizontalDrawingGridEvery>0</w:DisplayHorizontalDrawingGridEvery>
<w:DisplayVerticalDrawingGridEvery>0</w:DisplayVerticalDrawingGridEvery>
<w:UseMarginsForDrawingGridOrigin/>
</w:WordDocument>
</xml><![endif]-->
<!--StartFragment-->
</div>
<div align="center" class="MsoNormal" style="text-align: center;">
<b><span class="Apple-style-span" style="font-size: large;">David’s Meal Plan</span></b><o:p></o:p></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<b><span class="Apple-style-span" style="font-size: large;"><br /></span></b></div>
<div class="MsoNormal">
<span style="font-size: 14.0pt;"><b>Day 1: Monday</b></span><span style="mso-spacerun: yes;"> </span>01/ 07 /2013<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Breakfast: 1 plain yogurt with berries <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Snack: 1/2 cup raw, unsalted walnuts<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Lunch: 1 slice chicken breast cooked in coconut oil<o:p></o:p></div>
<div class="MsoNormal">
<span style="mso-tab-count: 1;"> </span>2
cup steamed vegetables( Broccoli)<o:p></o:p></div>
<div class="MsoNormal">
<span style="mso-tab-count: 1;"> </span>1
med sweet potato <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Snack: 1 cup raw baby carrots<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Dinner: Vega shake<o:p></o:p></div>
<div class="MsoNormal">
<span style="mso-tab-count: 1;"> </span>Fresh<span style="mso-spacerun: yes;"> </span>salad<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-size: 14.0pt;"><b>Day 2: Tuesday </b></span>01/ 08 /2013<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Breakfast: 1 avocado with mustard<o:p></o:p></div>
<div class="MsoNormal">
<span style="mso-tab-count: 1;"> </span><span style="mso-spacerun: yes;"> </span>2 Ezekiel wrap <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Snack: fruits<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Lunch: salmon cooked in coconut oil<o:p></o:p></div>
<div class="MsoNormal">
<span style="mso-tab-count: 1;"> </span>2
cup steamed spinach <o:p></o:p></div>
<div class="MsoNormal">
<span style="mso-tab-count: 1;"> </span>1/2
cup wild rice <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Snack: : 1/2 cup raw, unsalted almonds<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Dinner: bean salad <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-size: 14.0pt;"><b>Day 3: Wednesday</b></span>
01/ 09 /2013<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Breakfast: 1 cup cooked millet with cinnamon <o:p></o:p></div>
<div class="MsoNormal">
<span style="mso-tab-count: 1;"> </span><span style="mso-spacerun: yes;">
</span>1tbls almond butter<o:p></o:p></div>
<div class="MsoNormal">
Snack: fruits<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Lunch:<span style="mso-spacerun: yes;"> </span>chicken
breast with big salad<span style="mso-spacerun: yes;"> </span><o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Snack: : 1/2 cup raw, unsalted nuts<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Dinner: Vega shake<o:p></o:p></div>
<div class="MsoNormal">
<span style="mso-tab-count: 1;"> </span>Hummus
with carrots and celery <o:p></o:p></div>
<div class="MsoNormal">
<span style="mso-tab-count: 1;"> </span><span style="mso-spacerun: yes;"> </span><o:p></o:p></div>
<div class="MsoNormal">
<span style="font-size: 14.0pt;"><b>Day 4: Thursday</b></span>
01/ 10/ 2013<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Breakfast: egg whites with spinach <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Snack: plain yoghurt <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Lunch: Sardinia with beans and arugula <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Snack: : fruits<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Dinner: lentil soup with veggies<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-size: 14.0pt;"><b>Day 5: Friday</b></span>
01/ 11/ 2013<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Breakfast: buckwheat with egg whites <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Snack: fruits <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Lunch: chicken with steamed veggies<o:p></o:p></div>
<div class="MsoNormal">
<span style="mso-tab-count: 1;"> </span>sweet
potato <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Snack: : 1/2 raw, unsalted nuts ( pumpkin, sunflower seeds)<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Dinner: Vega shake<o:p></o:p></div>
<div class="MsoNormal" style="text-indent: .5in;">
<span style="mso-spacerun: yes;"> </span>Quinoa salad <o:p></o:p></div>
<div class="MsoNormal" style="text-indent: .5in;">
<br /></div>
<div class="MsoNormal" style="text-indent: .5in;">
<br /></div>
<div class="MsoNormal">
<span style="font-size: 14.0pt;"><b>Day 6: Saturday</b></span>
01/ 12/ 2013<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Breakfast: millet with cinnamon and coconut butter<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Snack: fruits<span style="mso-spacerun: yes;"> </span><o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Lunch: pork chop with veggies <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Snack: : raw carrots<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Dinner: meat ball<span style="mso-spacerun: yes;">
</span>soup with veggies</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-size: 14.0pt;"><b>Day 7: Sunday</b></span>
01/ 13 /2013<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Breakfast: egg whites with spinach <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Snack: nuts<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Lunch: bean salad with greens<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Snack: : fruits<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Dinner: roasted vegetables <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b>Lots of water every day -<span class="Apple-style-span" style="font-family: Wingdings;">:</span></b><b>)))<o:p></o:p></b></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal" style="text-indent: .5in;">
<br /></div>
<div class="MsoNormal">
<b><i><span class="Apple-style-span" style="color: red; font-size: large;">Stay tuned for next weeks workout!!!</span></i></b></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<a href="http://www.fitnoxnyc.com/">www.fitnoxnyc.com</a></div>
<div class="MsoNormal">
<br /></div>
<!--EndFragment--><br />
<!--EndFragment-->Anonymoushttp://www.blogger.com/profile/05209960032300368817noreply@blogger.com0United States39.095962936305476 -104.062513.573928436305476 -145.371094 64.617997436305473 -62.753906