Dr. Mercola and Dr. Rowen Discuss Oxidative Therapies

For more information: http://articles.mercola.com/sites/articles/archive/2012/10/14/dr-rowen-oxidative-medicine.aspx?e_cid=20121014_SNL_Art_1

Sample Tabata Round #3

If you missed my last sample Tabata workout, check it out here: Sample Tabata Round #2

Here is a sample round you may want to try.  It’s not nearly as easy as it sounds, your heart will be pumping if you push yourself.  Each number represents a 20 second round (with 10 seconds of rest after each round).  The only equipment needed is a Kettlebell (you will probably need different weights for different exercises).

1.  Squat & Press (Squat then Shoulder press Kettlebell with both arms)
2.  Kettlebell Swing
3.  Alternating Jump Lunges
4.  Back Row (Right Side)
5.  Back Row (Left Side)
6.  Squat & Press
7.  Kettlebell Swing
8.  Alternating Jump Lunges

Those Jumping Lunges are killer!  I recommend adding them into any of your circuits.

Sample Tabata Round #2

If you missed my last sample Tabata workout, check it out here: Sample Tabata Round #1

Here is a sample round you may want to try.  It’s not nearly as easy as it sounds, your heart will be pumping if you push yourself.  Each number represents a 20 second round (with 10 seconds of rest after each round).  The only equipment needed was a Kettlebell and a Heavybag laying flat on the floor.

1.  Two Arm Kettlebell Clean & Press
2.  Swings
3.  Side Control Ground & Pound (Right Hand – Hammerfists, Straight Punches, etc)
4.  Side Control Ground & Pound (Left Hand)
5.  Two Arm Kettlebell Clean & Press
6.  Swings
7.  Ground & Pound from The Mount Position (Elbows, Straight Punches, Hooks)
8.  Ground & Pound from The Mount Position

Sample Tabata Round #1

If you are not familiar with the Tabata Method, you may read about it here: Tabata Method

Here is a sample round you may want to try (I did this one on Saturday).  Each number represents a 20 second round.  I used a Kettlebell for each exercise.  Click the exercise for a demonstration of what it is if you don’t already know.

1.  Kettlebell Swing
2. Kettlebell Clean & Press
3. One Arm Row (Right Side)
4.  One Arm Row (Left Side)
5.  Kettlebell Swing
6.  Kettlebell Clean & Press
7.  Halo (Right Side)
8.  Halo (Left Side)

Muscle Milk Light Chocolate Peanut Caramel Bar

Today I am going to be reviewing Muscle Milk's chocolate peanut caramel protein bar (light version)

Taste:

This protein bar tastes okay, but it's certainly not the best on out there.  It uses the standard flavors for a protein bar, chocolate, peanuts, caramel.  This isn't a bad thing, it just isn't unique.  Taste = 7.8 out of 10.

Protein & Nutrition:

This protein bar is 45 grams, only 15 of which is protein.  It does have 4 grams of fiber but next to 0% of your daily vitamins and minerals.  Protein & Nutrition =  7.5 out of 10

Servings:

These come in a box or individually wrapped.  The price can vary but you are probably looking at a little over $1 per bar.  This is a pretty good price but I like to keep my meal replacements below $1 per meal since I eat a lot.  Servings = 8.2

Artificial ingredients:

It doesn't look to terrible, but it does have sucralose in it (which is in a lot of protein supplements).  Artificial ingredients = 9 out of 10

 At only 170 calories, it is a good bar for those trying to lose weight, using this as a meal replacement.  It's not terrible but there are other bars out there that are just as good or better.  Personally I will be sticking with those other protein bars for the most part but I might cycle these in from time to time just to break up eating the same things all the time.  Overall score=  8.1 out of 10.

Grassfed Beef

Change

While planning to work out is all nice and well, if you don't actually work out it means nothing.  So many people decide every new year that they are going to get into shape this year....and never do.  I want to see you succeed, and in order to do that you have to start.  Hire a personal trainer or go to someone you know who knows what they are doing, make a workout plan and stick to it.  You can change and that change can start today!

Zone Perfect Chocolate Mint Bars

 Today we are going to be looking at Zone Perfect's Chocolate Mint bars.

Taste:

If you like mint, you will probably like these bars.  I think these bars taste great and actually so does the company who makes them.  There is even a refund policy on the bottom of the box if you don't like the bars. Taste = 9.5 out of 10.

Protein & Nutrition:

These bars have 14 grams of protein but each bar is 50 grams.  While this isn't a great ratio, used as a meal replacement it's not a huge issue.  Some of the extra grams come from fat, fiber and a little bit comes from sugar (13 grams).  These bars are loaded with vitamins, containing 20% - 50% of 19 different Vitamins & minerals.  Protein & Nutrition = 8.5 out of 10

Servings:

These come 5 per box.  The price can vary but you are probably looking at a little over $1 per bar.  This is a pretty good price but I like to keep my meal replacements below $1 per meal since I eat a lot.  Servings = 8

Artificial ingredients:

This product is supposed to be all natural so I do not have any complaints here.  This is one of the better protein products for the category.   Artificial ingredients = 10 out of 10

Overall, this is a good tasting protein bar that can be used as a meal replacement or a snack.  Zone Perfect Chocolate Mint Bars receive a score of 9 out of 10. 

Kettlebell Squat & Press

Hey guys, here is one exercise you can perform during a Tabata workout (or during any workout).  A Kettlebell Squat & Press.  Simply hold the kettlebell and squat down, then in one fluid motion, press it up over your head. 

Naturally Boost "Youth Hormone"

After 30 years of age our bodies produce less and less growth hormone.  Growth hormone is basically   what makes us young, giving us toned muscles and lower body fat.  But if you are over 30, all is not lost, there are natural ways to boost your bodies growth hormone production.

Long slow cardio is what most people do but it doesn't help with growth hormone production.  Try peak 8 instead and see the results yourself.  This type of exercise can naturally boost your growth hormone levels by over 700% for up to 2 hours!  It's the intensity that makes the difference.  In nature you don't see animals jogging for miles and miles, it's not our we are designed to function.  They go all out and then stop and walk or rest completely.  Just like with animals, this type of training will give you better cardio as well. 

Peak 8 can be done on a treadmill, exercise bike, elliptical machine, etc.  After a short warm up (3-4 minutes) you want to sprint for 30 seconds (this should be hard, making you tired, if you can talk while you are doing this you aren't going hard enough).  Follow that sprint with 1 minutes and 30 seconds of recoup time, during which you will be walking or riding slowly.  Repeat that 7 more times and you are finished!

That is all there is to it.  It takes around 20 minutes and it's better for you than running for miles. 

Another similar program is The Tabata Method, which you can read about here: http://www.shaolindo.blogspot.com/2012/06/arc-bobs-against-god.html

 

Review: Bob Harper Kettlebells

I'll just start out by saying that I am a big fan of these kettlebells.  When looking for a kettlebell there are a few things you want to find out about before purchasing, such as the weight, the grip and the comfort.

The weight you will have to decide on for yourself but with the grip you want to make sure you can fit both of your hands into it with a comfortable about of space.  Many kettlebell exercises can be done with one hand but many others needs both.  A major problem I have found with many kettlebells is that the handle is narrow or oddly shaped and both hands will not fit inside of it, making it useless or dangerous to perform any two handed moves.  These kettlebells are wide enough and perfectly shaped to be comfortable.

As an added bonus, these kettlebells have a nice coated on them to protect your floors and make it comfortable to hold.  They also, unlike every other kettlebell I have seen, are not in the shape of a ball but rather has a curved midsection on both sides.  This curved midsection allows the kettlebell to conform to your forearm when it lands which is a nice added feature.  Each kettlebell also comes with a DVD showing some of the techniques you can perform with a kettlebell.

Though these kettlebells are a little more pricey than some of the other ones out there I feel they are better designed and nicer looking (and feeling).  I highly recommend this kettlebell for anyone interested in adding new life to their workouts.

Bob Harper Kettlebell:  3.5 out of 4 stars 

Which Body Do You Want?

When doing your cardio routine, think about what that type of training ultimately leads to.  You can spend hours and hours running or you can do high intensity workouts in just a matter of minutes.  You decide, do you want to be a marathon runner or a sprinter?

The Tabata Method is the type of workout you want to achieve a sprinters body type, strong, fast, powerful.  Check out my past blogs on the Tabata Method:

1.  Intro:  http://www.shaolindo.blogspot.com/2012/06/arc-bobs-against-god.html

2.  Tabata Training for Kickboxing/Boxing:  http://www.shaolindo.blogspot.com/2012/06/tabata-training-for-mma.html

3.  Tabata Training for MMA: http://www.shaolindo.blogspot.com/2012/06/tabata-training-for-mma_26.html

Break Out of Your Shell

Do you want to be healthy?  What kind of body do you want have?  We can determine what we feel like, what we look like, all by what we put into our bodies and by the work we put into our bodies through exercise.  Decide what you want out of life and work for it starting today.  It's never to late to change.  Success is just taking one step forward everyday towards your goals.

Exercise benefits

Guys, losing weight and getting into shape is a great benefit of exercise but that is merely the tip of the iceberg.  The health benefits of exercise are numerous!