Shrimp, Shrimp, and more Shrimp!
One of the top protein sources that you should consider including in your diet plan is shrimp. Shrimp is virtually fat free and contains a decent amount of iron as well, so is a perfect way to enhance your nutrition when you lead a very active lifestyle.
Shrimp is also relatively easy to cook and is extremely versatile as you can use it in so many different ways as you go about setting up your diet plan.
Let’s give you a few quick serving ideas for shrimp to get you off to the right start so that you can start making better use of this terrific source of protein.
If you’re in the mood for a light meal, try a shrimp salad. Take some spinach and toss it with some fresh peppers, sliced oranges, and cucumber and then add on 10-12 fresh shrimp. Drizzle with whatever dressing you prefer.
Another fast and easy dinner for a busy weeknight is a shrimp stir-fry. Stir-fry’s are a great way for anyone to get in their desired vegetable intake for the day as you can easily take in 2-3 servings in this one meal.
Chop up some fresh vegetables and stir-fry them with some fresh shrimp, adding in some freshly minced garlic as well as ginger as you go about the cooking process.
Stir-fry’s can be eaten with or without rice depending on the desired carbohydrate content of your diet plan.
If you are looking for a stir-fry higher in healthy fats, prepare it with olive oil and sprinkle on a few slivered almonds on top or else add in some coconut flakes.
Home Made Wonton Soup
The next great way to get some shrimp in your diet plan is to prepare home-made wonton soup. This soup does take a bit of time if you prepare the wontons from scratch, but it’s well worth eh effort.
It’s broth based so relatively low in calories and you can load it up with fresh vegetables such as broccoli, carrots, celery, and snow peas.
Add the shrimp in at the end for a quick protein boost.
Finally, if all else fails, don’t forget that you can eat shrimp as a snack cold as well. Serve it with some cocktail sauce or some fresh salsa that you’ve prepared and you’ll have a very low calorie, high protein snack in seconds.
So make sure that you aren’t overlooking this powerful source of protein in your diet plan. Most people do struggle to get enough protein in their day, so adding this in can help you effortless reach your requirements while making sure you have good variety in your diet and never become bored.
Next time it’s on sale at the grocery store, stock up and be sure to keep some in your freezer at all times for quick and easy use.
“I will not be discouraged by failure;
I will not be elated by success.”
Joseph Barber Lightfoot
Shrimp and Garlic
- 2 pounds cooked medium shrimp, peeled and deveined without tail
- 1 green bell pepper, finely chopped
- 1 red bell pepper, finely chopped
- 5 cloves garlic, minced
- 1 sweet onion, diced
- chopped fresh cilantro
- 1 avocado – peeled, pitted and diced
- salt and pepper to taste
- 1/2 cup olive oil
- chili pepper flakes
Recipe makes 10 servingsChange Servings Directions
- Place shrimp in a large mixing bowl with red and green bell peppers, garlic, onion, cilantro, and avocado. Drizzle with olive oil, and season with salt and pepper. Cover, and refrigerate for at least 1 hour to allow flavors to develop. Serve chilled.
It’s important to know that we sell supplements to help accelerate your results!
However, since a great deal of our time is spent answering questions about supplements, we decided to create this page as a resource to help you learn about the supplements and brands that we recommend.
For more information about how to use these supplements, speak to a coach after your session.
Below are the supplements we recommend in order of importance.
FTA APPROVED MULTI-VITAMINS
Multi-vitamin supplements have been endorsed by the most respected medical organizations in the world for their ability to help reduce the risk of nutrient deficiency. Excessive vitamin supplementation isn’t necessary. However, having a daily multi very well might be.
PROGRAE VGF 25+: You shouldn’t mess with Mother Nature. Why try and fool the body with synthetic vitamin pills when you can easily provide your body with convenient concentrated nutrients from actual whole foods grown out of the earth? Not nutrients engineered in a lab.
There are 25 Vegetables, Greens, and Fruits nutrient-rich concentrates found in VGF 25+, which are derived from Nature’s own whole foods, are more easily absorbed and used by your body.
Animal Pak by Universal: The True Original Since 1983. Training Supplement, Vitamins, Minerals, Antioxidants, Adaptogens, Amino Acids, Digestive Enzymes. Animal Pak has been the choice for hard-nosed, uncompromising strength athletes all over the world. A complete and potent training pack, it is specifically designed and formulated for competitive and world-class bodybuilders and powerlifters. Animal Pak is foundational supplementation, core nutrition that provides the basic and fundamental nutritional framework for any lifter serious about iron warfare. Think of it as the power athlete’s nutritional insurance.
Myovite Multivitamins: Myovite was formulated for athletes and health enthusiasts to help eliminate nutritional gaps in their diet and supplement regimen. More than just a MultiMineral formula, Myovite comes complete with Performance Optimizers, Joint Support, Liver Support, Cardiovascular Support, Organic Green Food Nutrients, Digestive Enzymes, Probiotics, and more.
FTA APPROVED FISH OIL
Fish oil is rich in DHA and EPA, two powerful fats responsible for things like: increased metabolic rate, improved fat burning, and reducing our risk for a host of diseases (cardiovascular disease, cancer, and diabetes). We typically recommend using about 6-12g of total fish oil per day or 3-6g of combined DHA+EPA.
Omega by Myogenix: ocean sourced and manufactured in the USA. Plus, every batch is tested for heavy metal contaminants.There are countless studies on the benefits of Omega 3 fatty acids and their impact on cardiovascular and overall health and energy levels. However, the majority of humans are deficient in this essential nutrient.
FTA APPROVED RECOVERY DRINKS
While strength and endurance training and competition promote a host of physiological benefits, both types of exercise stress the body. Fortunately, the body is designed to respond to this stress by providing a short post exercise period designed for recovery. Well-designed post-exercise carbohydrate – protein supplements can help both support training as well as accelerate this recovery process.
Workout by ProGrade: Research based carb/protein ratio for optimizing workouts and recovery. Workout comes in delicious easy-to-mix formula and is ready to drink in less than 60 seconds. It’s rapid absorption designed for maximum muscle recovery, Accelerates lean, toned tissue growth which raises metabolism.Prograde workout is made with only Low Temperature Microfiltered and Cross Flow Micro-Filtration pharmaceutical quality whey protein Isolates for unparalleled purity, is also Gluten free and is GMO and Growth Hormone Free.
Recon by Muscle Pharm: Refuel – Replenish – Rebuild. Re-Con is a high-performance, Post-Workout Recovery formula. Re-Con was designed to maximize the most important phase of the training program – the post-workout recovery phase. Re-Cons Comprehensive Recovery Formula Includes: BCAAs and EAAs – research has proven EAAs and BCAAs are critical components of the muscle-rebuilding process, especially in the post-training window of recovery, for muscle repair and rebuilding. The Carb Max blend helps maximize post-workout muscle glycogen levels and jump start the recovery process.
AfterShock by Myogenix: Muscularity, strength, recovery, endurance. Anabolic Window: The key to unlimited muscle growth: The anabolic window is a 30 minute period of time, immediately post exercise, when your body is primed for muscle growth, if given the proper nutrients. AfterShock contains these vital nutrients, absolutely critical for muscle growth, glycogen replenishment, and recovery. AfterShock Tactical Post-Workout Catalyst. Anabolic Window Muscle Activators. 34g Lactose Free protein. 30g mass building carbohydrates. 8g amino stack, patented Creatine & glutamine chelates.
Amino1 by Muscle Pharm: Amino 1 was engineered to combine the performance of sports drinks with the power of muscle recovery. Specially formulated for trainees of all types, Amino 1 is a quick-absorbing formula that delivers endurance, muscle building, in-workout and post-workout recovery for during or after a tough workout. With 10g of amino acids, Instantized BCAAs for sustained energy and electrolytes, Amino 1 helps trainees push past the soreness.
T.A.G. by Metabolic Nutrition:
Targeted Muscle Recovery. Pharmaceutical Grade. Superior to Free Form L-Glutamine. Dramatically Increases Muscle Repair. Inhibits Muscle Fatigue and Soreness. Prevents Muscle Loss During Exercise. Improves Immune System and Overall Health. T.A.G. is ideal for any consumer who demands superior quality, uncompromising results, and is looking to improve overall health, increase muscle repair, and maximize physician enhancement, guaranteed!
Intra-Workout Catalyst. 3500mg L-Leucine For Muscle Protein Synthesis. 7000mg BCAAs. Over 4600mg of L-Glutamine, Citrulline Malate & Electrolytes. Zero Sugar or Carbs. Build Muscle, Burn Fat, Recovery Faster. Scivation Xtend the most advanced sugar and carbohydrate-free Intra-Workout Catalyst, scientifically formulated to maximize training intensity and promote optimal muscle protein synthesis and recovery while you train. Xtend is formulated with a precise PentActive blend of actives, synergistically involved in key cellular processed to optimize muscle performance and response.
FTA APPROVED PROTEIN SUPPLEMENTS
We use the products below with our clients and don’t hesitate to say that they come from reputable companies and taste great. If you’re going to use a protein supplement, 40g/day is a good amount while 80g/day should represent an upper limit of supplemental protein intake. Of course, protein supplements should never be used as one’s exclusive protein source.
Prograde Protein by Prograde: Prograde Protein does not contain artificial sweeteners such as aspartame- instead each batch is naturally sweetened with stevia. Unlike most protein powders which leave you bloated, constipated and with an upset stomach – Prograde Protein wields a double edged sword against digestive discomfort through its combination of lactase and Aminogen – working with your body to break down amino acids and sugars for superior absorption and digestion.
Each serving of Prograde Protein contains 24 grams of high quality metabolism boosting proteins.
Unlike cheap bulk protein powders, the superior purification process of Prograde Protein results in the preservation of glycomacropeptides, which have been shown in scientific studies to signal your brain that you are full.* This makes it easier to eat less and lose weight.*
Protizyme by Metabolic Nutrition:
Specialized Designed Protein. Delicious Gourmet Flavor-Satisfies Hunger & Food
protein per serving. Fast and Easy to Digest-Potent Digestive Enzyme Complex.
Builds Lean Muscle & Accelerates Metabolism. Recommended for snacks to increase
daily protein intake.
FTA APPROVED METABOLIC ENHANCERS
Animal Cuts: The Complete Cutting Stack. Thermogenic. Nootropic. Diuretic. Metabolic. Thyroid. Cortisol Inhibitors.
Zero Impact Mealbar: Every effort has been made to make sure that the sugars contained in this bar have a minimal impact on blood sugar and insulin. Consequently, the majority of sugars contained in the ZERO IMPACT® High Protein, Meal Replacement Bar (MRB™) are low DE (Dextrose Equivalent) and, therefore, have significantly less impact on blood sugar and glycemic index than most whole grain carbohydrates. This innovation incorporates the use of low glycemic carbohydrates, fiber, high-grade proteins, and naturally occurring essential fats from nuts, seeds, milk proteins and grains. The ZERO IMPACT BAR also contains CLA and Sesamin to maintain healthy blood sugar and insulin levels and reduce body fat.
Myolean by Myogenix: Dietary supplement. Technology of muscle. Myo Lean Evolution has set the new standard for meal supplements by providing the most technically advanced blend of whey isolates and slow releasing proteins, and combining them with the highest quality “healthy” fats, all in a low carb, low glycemic formula. We intended on making a “perfect meal” for the elite athlete. We ended up with a product so loaded with high quality raw materials, so nutrient dense, it would benefit not only elite athletes looking to add powerful lean muscle, but anyone looking to improve their health and physique through nutrition.
Bullet Proof by Muscle Pharm
Dream Big, Grow Big. Advanced Night Time Recovery System. Maximize recovery and muscle repair. Improved Sleep Cycles and Deep Sleep Patterns. Support Growth Hormone and Testosterone Output. Optimize Anabolic/Anti Catabolic Environment. Why is Bullet Proof the Athletes Choice For Recovery and Sleep Support? Sleep is crucial to muscle growth. Bullet Proof was specially formulated to enhance deep sleep and maximize growth, recovery and repair. Bullet Proof contains key anti-inflammatory and immune-boosting agents to maximize cellular protection and enhance recovery and repair. Bullet Proof contains a proprietary blend of Essential Amino Acids included to support anabolism, stave off muscle breakdown and feed tissue repair.
C4 by Cellucor: Preworkout energy, increases endurance. Great for early AM training of busting through that 2 O’clock slump. Contains caffeine, B vitamins, creatine and beta-alanine for a great all in one booster!
Xtend Intra Workout by Scivation: XTEND is the ultimate sugar-free, BCAA-containing drink mix to be consumed intra-workout (during exercise.) Whether you’re a physique athlete, strongman, powerlifter, traditional athlete (e.g., football, basketball, baseball, soccer, etc), endurance competitor, or just looking to significantly change your body composition through resistance training and nutrition, XTEND is ideally formulated to maximize training intensity and support your goals.
Speed Stack by ABB: Extreme Speed Stack provides plenty of energy and hydration support with less than a calorie per ounce and zero sugar. The entire 22 ounce bottle contains about as much caffeine as 3 cups of coffee. The formula makes use of guarana, cocoa, yerba mate, green tea and dandelion extracts, and includes additional performance supporting ingredients including DMAE, taurine and glucuronolactone. Extreme Speed Stack provides uncompromising energy and hydration support with 20 calories per bottle and zero sugar.
A FEW LAST NOTES
1. Your favorite supplements or brands might not be on the list. It’s inevitable that among the thousands of supplements and hundreds of companies that make each one, our lists may not overlap. Don’t send us hate mail.
This is our preferred list of supplements and manufacturers, a list of supplements that we’ve personally had success with. We’ve chosen these because we like the ingredient lists, we like the quality control, and we like the prices. There could be other products out there that meet our standards that we simply haven’t used. But we’re very happy with the results that these produce so we’re not going to burn up all our time looking through every product on the market.
2. Please don’t send us thousands more emails asking about your favorite brand. We’ve made our selections. This list is our “final answer”. We’ve created this list to make it easier on you, not more confusing. So take our advice, you won’t be sorry.
3. This list represents the supplements we MAY use in certain circumstances. Each supplement or grouping is used for specific circumstances. None of our clients will ever be on all of them at once! So don’t think that we’re suggesting you should be taking all of these. Rather, this is a list of supplements that we draw from when considering what one of our clients might need.
4. If a supplement category isn’t on the list, we probably never use it. For example, you might be wondering where the sports drinks and Gatorade are. We never use them so they’re not on the list. Now, we’ve got one caveat. In rare circumstances we have a few special tricks up our sleeves, but about 95% of the time, the list above meets the needs of our clients.
Need some extra ‘umph’ this week?
If imagining yourself in the bikini is not enough (men: just substitute ‘shirtlessness’ here), scan the tipS below and try to pick out at least one sneaky way to trick yourself into being more motivated!…….but, really…….just picture yourself chillin’ by the pool looking all sorts of sexy in that new suit…and then do one more rep! Enjoy!
As you get going with your health and fitness program, one thing that you are going to have to make sure you’re staying on top of is your motivational levels. It’s imperative that you take steps to ensure that you are motivated every step of the way because as soon as your motivational levels falter, that’s when foods you shouldn’t be eating will start to creep up into your diet plan and workouts may start to be skipped.
Fortunately, there are a few sneaky tricks that you can use to keep yourself motivated for the long-haul. Try these and you’ll have no more issues keeping up with your workout program and diet plan.
Do Just One More
When in the gym next time and you feel like you just can’t make it through your next set, consider promising that you just have to do one rep. If you do the single rep, chances are you will continue on from there as you’ll instantly feel more energized and ‘into’ it.
For most people, it’s just getting going that’s the hard part.
Likewise, if it’s getting to the gym in the first place that you struggle with, tell yourself that you only have to go for just 10 minutes. Then if you want to leave, you can. Most people, once there, will stay for the full session.
Wait It Out
When it comes to food cravings, this is where things get tricky. Food cravings can quickly derail even the most determined dieter, so it’s imperative that you have a plan of combat.
One of the best ways to kill those cravings fast is to simply use a convenient protein drink designed just for this situation. Our favorite choices are Metabolic Nutrition’s Protizyme (comes in lots of yummy flavors!) or a Quest natural protein bar. We have plenty here at the FTA facility, so make sure you grab one of these items next time you pass the fueling shelf!
Not only will you be bumping your protein intake to build that lean toned muscle, you’ll stay away from the snacks that will expand you waistline!
Make It Competitive
Finally, the third way to enhance your motivational levels so that you can see greater success with keeping your motivational levels high is to make a little competition out of it. Get together with a friend or workout partner and set a race to reach a certain goal – winner has to buy the other dinner.
Sometimes a little friendly competition is all you need to get yourself motivated and right back on track again.
So there you have the primary points to keep in mind. Motivation is something that does tend to lull from time to time, but as long as you stay on top of things and implement techniques to deal with this, it shouldn’t become an issue for you.
To keep your kids’ motivation high this summer, check out the Athletic Revolution SPEED, AGILITY, & POWER Camps (ages 6-12) or the High School Strength & Conditioning Academies taking place this summer at Full Throttle Athletics!
It just wouldn’t be fair to keep Full Throttle Athletics all to yourself, now would it? Share all this sweat, grime, and hard work with your younger family members!
“The Major Lifts”
What’s really going on ….and what’s the benefit?
Perhaps the most useful exercise you can perform with weights. Once you learn to lift barbells, kettle bells, or dumb bells off the floor with proper form (protecting the back), you will be able to lift everything with good form (whether it’s a paperclip off the floor or a heavy couch). Your body has to use almost every major muscle group in a deadlift (with the exception of chest). The prime movers are the gluteals and hamstrings. Quads get involved a bit as knees are somewhat bent at the beginning of the lift. Lower back and midsection have to stay tight and work like hell to keep the spine where it should be. Your trapezius also works overtime as it pulls your shoulder blades together. Gripping muscles get a workout in addition to your biceps and triceps (muscular link between shoulders and forearms).
Always FOCUS when deadlifting. Do not let your back, even for a second, slip out of natural shape, which could include an arch in the lumbar spine (no rounded backs).
Deadlifts = the GOLDEN Exercise
Squats are used in workout programs for athletes in virtually every sport requiring lower body strength and power. Squats are both a quad-dominant exercise and an exercise that incorporates gluteal and hamstring power. A traditional squat emphasizes action at the knee joint over hip movement. Quad involvement is greatest at the bottom of the movement, when the lifter is just starting the ascent back to the starting position. Hamstring involvement is greatest when the lifter is about 1/3 of the way to the top.
Many lifters short-change themselves on the squat by not descending all the way to the point at which their upper thighs are parallel to the floor. You should always try to lower yourself to parallel, even if it means using lighter weights than you’d use if you stopped short. Work those glutes!
A pushing exercise can be anything from bench press, to shoulder press, to a dip. These pushing motions all use the same muscles, with some variations based on particular regions of individual muscle groups. Almost all of the ‘push’ muscles work on the shoulder joint (glenohumeral joint). The chest’s major muscle, the pectoralis major, has upper (clavicular), middle (sternocostal), and lower (fibers originate from top of abdominal muscles). The deltoid (front shoulder) is involved in all forms of bench press, as well as overhead presses. Another visibly important pushing muscle is the tricep (3-headed muscle that straightens elbows when bent): yes, benching and pressing work all 3 heads—so, no need for tricep kick-backs.
Yes, ALL this benefit from simply PUSHING heavy objects away from the body!
If you had to choose one major exercise as the most crucial in fighting the continued disintegration of adult posture, you would be wise to choose the pull. Generations ago, physical labor involved pulling—now most people spend 8-10 hours a day sitting, driving, and/or hunching over a keyboard and mouse. Will pulling movements fix postural problems created by 8-10 hours of sitting?..probably not. What pulling exercise WILL do, however, is provide you awareness of the way the muscles in your upper back are supposed to feel when they’re pulling your shoulders back. From there, it’s up to you to remind yourself to square your shoulders.
Major muscles involved include the latissimus dorsi, the trapezius, and your biceps. The contraction of you middle traps (scapular contraction) has the most effect on your posture.
This recipe offers a lean, mean, and modern version of this comfort food to satisfy your nutritional needs and taste buds.
Bison Stuffed Bell Peppers
4 Bell Peppers, assorted colors
1 TBSP Extra Virgin Olive Oil
1 Pound Ground Bison – If you can’t find this try grass fed or organic ground beef with either 4 or 8% fat
1 Omega-3 Egg
1 Scallion, thinly sliced
Garlic Powder to taste
Cayenne Pepper to Taste
Preheat the oven to 350 degrees. Cut tops from peppers and remove seeds. Rub the outer surface of each pepper with oil. Place peppers cut sides up in an oiled baking dish.
Combine ground bison with egg in a medium bowl. Using your hands, mix well. Add scallion and mix again. Sprinkle with garlic powder and cayenne pepper.
Stuff peppers with equal portions of meat mixture. Cover and bake for one hour. Remove from oven and cool for five minutes.
I have your weekly recipe ready to go for you, and this one is a great one! If you need something to take on the run and have a place to keep it cold, these are great snack!
Tropical Deviled Eggs
4 hard-boiled omega- 3 eggs, halved
1 TBSP coconut oil
1 TBSP flaxseed oil
1 tsp ground ginger
Paprika to taste
Remove yolks from eggs and place in a small mixing bowl. Add oils and ginger and mash together with fork.
Using a small spoon, scoop the yolk mixture back into each egg half. Sprinkle with Paprika!
All About High Intensity Interval Training
by The Precision Nutrition Team
What is high intensity interval training?
High intensity interval training (HIIT) is when you alternate between high- and low- intensity exercise. For example, a short sprint up a flight of stairs followed by a walk back down is interval training….
Why is high intensity interval training so important?
It’s physiologically impossible to sustain maximal intensities during exercise for an extended amount of time. If I told you to go outside and run as fast as you can for 20 minutes, you could expect the first 10 to 20 seconds to go well. You’d be able to run very fast. That is because of phosphocreatine (a high intensity energy source).
After about 20 seconds, your phosphocreatine would be running low, and anaerobic glycolysis would predominate. At this point, more lactic acid would be produced and used as a fuel source. You would still be running as hard as you could, but your pace would be slowed and your lungs would be working overtime. If you were a member of the Canadian Olympic Hockey team, you could probably maintain this for 10 minutes. But those who are not well conditioned would need to slow down and even stop.
So why can’t you work at maximal intensity for an extended amount of time? One reason is the supply and demand of oxygen when working so hard. When you work at a lower intensity (e.g., brisk walk) aerobic metabolism predominates and uses oxygen to break down carbohydrate and fat for energy. This is very efficient. With aerobic metabolism you gain efficiency but lose intensity.
Understanding the aforementioned situation helps to comprehend HIIT. With HIIT, you can take advantage of these brief bouts of very intense exercise (e.g., 20 second sprint) and then work at a lower intensity (e.g., walk for 1-2 minutes) to allow recovery, but also utilize the aerobic energy system.
The hormones releases during exercise are secreted in proportion to exercise intensity. Norepinephrine and epinephrine are released and activate circulatory adjustments. When you approach 85 to 95% of VO2max, growth hormone, endorphins, epinephrine, norepinephrine, cortisol, and aldosterone all increase. With intense exercise, plasma testosterone can also increase.
What you should know
Exercise ranges from gentle movements to maximal efforts. Yoga and tai-chi can lower stress hormones. HIIT and weights can elevate stress hormones.
High intensity exercise is a state of “crisis” in the body that endangers oxygen supply to tissues, increases body temperature, reduces body fluids and fuel stores, and causes tissue damage. The costs of intense exercise bring forth endocrine and defense reactions that are similar to those elicited by low blood oxygen, high blood carbon dioxide, acidosis, high body temperature, dehydration, low blood sugar, physical injury and psychological stresses.
In essence, high intensity exercise stresses the body so much that it’s forced to adapt. That which does not kill us…
For those new to exercise, HIIT provides a more efficient way to strengthen your cardiovascular system and use fat stores for energy. For those that fall into the advanced category, HIIT offers a sport-specific way to develop energy systems and fitness.
If you have 12 minutes to fit in a workout, what do you think would benefit you more, a 12 minute walk or a 12 minute sprint?
Well, that is a trick question.
A 12 minute walk is definitely better than nothing, and a 12 minute sprint is physiologically impossible. The good news is that you can get the best of both worlds by alternating hard sprints and brisk walks. The HIIT style workout would benefit your health and body composition more than a walk.
For extra credit
–With very intense bouts of exercise, the body’s energy requirement can increase 2 to 20 fold!
–During the first 1-2 hours after intense bouts of exercise, your body’s energy requirements remain high.
–So what is high intensity? Well, during your next sprint, envision a crazy grizzly bear chasing you. That should suffice.
–HIIT will not only improve body composition, it may extend your life. The Harvard Alumni Health Study, a 4-year study of more than 17,000 men, found that only vigorous – not moderate – exercise reduced risk of death.
–Another nice side effect of HIIT is that you are challenging the fast twitch muscle fibers during workouts. These muscle fibers are great for strength, power and looking buff.
–Do an adequate warm up and cool down when performing HIIT.
Summary and Recommendations
· Pick one or two exercises of your choice (e.g., running, cycling, rowing, jumping, dumbbell swings, jump roping, swimming, etc)
· Begin with a 3-5 minute progressive warm-up
· Work at a high (work) intensity for 15 – 60 seconds
· Work at a low (recovery) intensity for 45 – 180 seconds
· Repeat for 3 – 10 bouts
· End with a 3-5 minute progressive cool-down
Note: You can use one exercise with alternating intensities (e.g., walk, sprint, walk, sprint, etc) or you can pick two exercises, one of higher intensity and one of lower intensity (e.g., jump rope, cycle, jump rope, cycle, etc)
Take a look at most athletes and you will see that along with improved performance comes great fitness results. In fact, most of us strive to obtain the look of an athlete. We don’t have the desire to be big and bulky like a bodybuilder (guys, no problem if you do!), however we will take strong, lean and defined like an athlete.
If you are currently attending FTA sessions on a regular basis, you have probably heard about the new FTA strength training program ,Torque.
What is Torque?!
Torque is an all-encompassing fitness program with a strength training emphasis. By using a proven template design with built-in progressions and regressions, any trainee can successfully experience results within the Torque program as trainees are progressed to utilizing a barbell for all standard moves. (Before you go into panic mode) As it is an all-encompassing program, metabolic conditioning is most definitely included!
Although Torque emphasizes consistent gains in strength and performance, participants will also, undoubtedly, experience complete transformations in body re-composition and muscular definition and toning.
With progressions integrated into the template, an efficient and systematic approach is created which enables you to experience results at a rapid pace (as long as commitment to training is accompanied by adherence to our nutritional guidelines). Also, as the program will be delivered in teams, this creates a more cost efficient option for you, the member. With teams of this size, you will have the opportunity to continue to build a strong community and experience increased accountability alongside other trainees striving toward the same performance-based goals.
Upon entering the program, members will be provided the opportunity to receive a Fitness Diagnostic ( Functional Movement Screen, body composition analysis, and a performance evaluation). This will provide all Torque members with objective criteria with which to track progress. Obviously, this is critical within a performance-based program. We hope that members will see that improvements and strides in performance also result in desired physical attributes.
Anyone interested in the Torque program is encouraged to attend the Torque Launch event on Friday, April 5th at 6:30. At this event, the FTA Coaches will provide in-depth program details and conduct the Fitness Diagnostic for all attendees. Remember, All of these metrics are required upon entry to the Torque Program. As mentioned before, diligent tracking of these various metrics will allow for all Torque members to objectively see progress and improvements in strength and overall performance.
We hope that you are as excited about Torque as we are! We look forward to hearing your thoughts, questions, and feedback in response to this new comprehensive program here at Full Throttle Athletics!
If you have already registered for the Meltdown to Memorial Day Challenge, you may have received this as part 2 of your pre-Challenge homework assignment. If you have not registered yet, or do not plan on registering, no worries! You should still write down some short-term and long-term health/fitness goals. Each time you set foot into FTA for a session, you should have a goal in mind.
What are you working toward?
Once you decided EXACTLY what you want to achieve, the next step is to decide exactly what you intend to give in return for the goal you desire!
There’s no such thing as getting something for nothing. You have to give to get. SACRIFICE!
Before you start whining, stomping, or pouting at the thought of consciously ceasing wine and beer purchases….let’s talk about sacrifices….
Sacrifice is releasing something of a lower nature to make room for something of a higher nature.
For example (we already hinted at alcohol), you may have to give up late night TV so you can go to bed earlier in order to get up for a morning workout (no so awful, right?)
Or, chances are you’re going to have to trade some of your favorite junk foods (dry your eyes) for more nutritious and supportive meals if your goal is to increase lean muscle and/or increase your health and fitness.
See, you’re trading something of a lower nature to receive something of a higher nature.
I mean, really, in the end, what’s more important…that late night sit-com and wine, or being healthy, fit and full of energy in the body you desire…..just in time for bathing suit season?
So, today I want you to add to your goal statement from last week…
How will you achieve your goal?!
Meltdown Challenge people (“Melters”): You should probably be writing this down in preparation for your team Success Meeting the first week of the Challenge…….
Have a great day!
For those of you that have registered for the Meltdown to Memorial Day Challenge (or those that are planning on registering), I would like to share a short post with you about ‘goal setting’. Since this Challenge is only 6 weeks long, we need for everyone to take care of some homework as the Challenge nears!
In order to experience success within this Challenge, you must first set your goals! This may seem like common sense, but you know how time flies..and before you know it, April 15th will be here and you have no plan! Start planning now and DECIDE EXACTLY WHAT YOU WANT TO ACHIEVE!
Be as specific or as general as you would like with your goals. Only then will you start to form a clear mental picture of what you want, which will allow you to establish benchmarks for your successful journey to goal achievement!
For the Meltdown to Memorial Day Challenge, we hope that you will select a range of goals that may include:
Iches lost in certain areas
‘x’ % of body fat reduced
Increased muscle mass
Improved overall health
Remarkable strength gains
OUR FAVORITE: Improved performance (number of body weight pushups, pullups, aerobic capacity, pound that can squat for ‘x’ reps, ect).
Improved mobility and activities of daily living
Today, I want you to think about your goals and what exactly you want to get out of this challenge. Keep in mind that we will go over these goals in detail at your Success Meeting during the first week of the Challenge. You will be sharing these goals with your team and your success coach. So do your homework!
No goal is too silly or stupid. Of course, as your success coaches, we will most definitely inform you if your goal may require commitment past the 6 week challenge….which is fine! You can most certainly use this 6 week Challenge to get a running start on your more long-term goals (which you should always have) as well.
Remember, improving health, fitness, and overall wellness is a life-long commitment…not just 6 weeks.
So get to thinking!!! We are excited to hear your goals and to help motivate you along the way!!