Monday 8/25/14

5:30 & 10:00 Classes - Partner Body Build Stations

Row 2 200m - rest when partner goes

Romanian DL - 3x6
Goblet Squats 3 x 6

Eccentric Pull-ups (lowers) 3 sets
Band Fly's 3x12

Land Mines 3x10
Front raises 3x10

7:00 Class

Deadlift 4x6
sled push 4x's

walk hill between sets

Skull crushers 3x12
hammer curls 3x20 10 each arm

Barbell torso twists 3 x 20

Strength Standards

We are going to use the program below for the next four weeks in class. It is a great base builder, but you need to follow it strictly.

Use the link here to plug your max numbers into the program. Remember to click on Get Printable 4 week training routine button and choose "The Triumvirate"

Print out that routine and bring it to class on Monday.

Reflections

Believe it or not the semester is just about over, This will be your last blog. We do not have a final exam in Physical Education. I would like to think the last 18 weeks have been useful to you in some way.  I have enjoyed working with you and hope I have helped you not only reach you strength and fitness goals, but also learn a little about the benefits of hard work.

A great practice to get in the habit of early in life is that of reflection. When you reflect on things you take a moment to look back and figure out what was good, bad, or just different. This practice will keep you from making the same mistakes over and over and will help you figure out what things work for you as an individual. We are all different and things effect us and work for us in different ways.

For your final blog, I want you to take a moment to really think back throughout the semester and list for me three things you learned or just liked about the semester and three things you did not like or wish you had learned. Feel free to speak your mind. I use this reflection to help plan my future classes.

Happy Holiday's

I wish all of you a restful winter break and hope you get to spend some quality time with your family. My gift to you is no blog for this week and we will only have one more blog for the semester.

Take some time over the break to reflect on what went well this past year. What things were you successful in and where could you use more work? Set your self up for a great 2014 by making a plan to address those areas that need work, by either tackling them head on if they are necessary or letting them go completely if they are not.

See you in the New Year,
Mr. Kirk

How processed are your foods?

Here is a great explanation I found on line about what processed food are, you can find out more at Link: http://betsywild.wordpress.com/2011/01/27/what%e2%80%99s-wrong-with-processed-foods/

Processed foods are foods that have been altered from their natural states in order to extend their shelf life. Foods that come in a box, can, bag or carton are processed. They are often poor quality and usually cheap. About 90% of the money Americans spend on food is used to buy “edible foodlike substances” as Michael Pollen, well-known author of The Omnivore’s Dilemma and professor, calls them.

Processed foods have been implicated in most of today’s chronic diseases and health conditions such as obesity, diabetes, heart disease and cancer. What makes processed foods so bad? Many processed foods contain trans fats (or hydrogenated) a dangerous type of fat, which raises the bad cholesterol and lowers the good. Most processed foods are extremely high in salt, which is also not good for the heart and addictive. Have you ever tried to eat just one potato chip?! Another addictive ingredient you'll find in processed foods is high fructose corn syrup, linked to obesity and diabetes. Sugar is burned and turned into energy; high fructose corn syrup turns into fat. Potato chips and French fries often contain Acrylamide, a carcinogenic substance that forms when foods are heated at high temperatures, such as during baking or frying.

Processed foods also contain a lot of additives. The Food and Drug Administration (FDA) maintains a list of over 3,000 chemicals that are added to the processed food supply to add color, stabilize, texturize, preserve, sweeten, thicken, etc. Some of these additives have never been tested for safety and require no government approval. They belong to the FDA's "Generally Recognized as Safe" list.

Some examples of processed foods are

• Canned foods
• Breads and pastas
• Packaged high-calorie snack foods such as chips and candies
• Frozen fish sticks and frozen dinners
• Packaged cakes and cookies
• Boxed meal mixes
• Sugary breakfast cereals
• Processed meats - deli meats, hot dogs, bacon, etc.
• Nutrition bars and shakes

For this weeks post, I want you to think about what you eat on a regular basis and what percentage of your current eating is comprised of processed foods. Use the meals you put on the blog last week and let me know if your current way of eating has :

Very little processed food mostly whole foods
Half processed foods half whole foods
Very little whole foods mostly processed

A Look at Nutrition

You have been working hard all semester in weight training, learning how to move correctly and you have now developed your own program that you will be following for the next several weeks. If you remember back to the beginning of the semester I said there are three things that have to be addressed if you are going to be successful in being as healthy as you can be. Those three things are exercise, lifestyle and nutrition. We have covered the exercise portion and started to address the lifestyle factors by talking about stress and relaxation, we will talk more about sleep in the near future, but for the next few weeks we want to talk about Nutrition.

The quality of your health is directly proportional to the quality of nutrients you provide yourself in the way of food. Garbage in = garbage out. Good quality food in = Good quality health.

We will start by taking a look at what you are currently eating. For this weeks blog, I want you to list for me everything you ate yesterday, including drinks. Be detailed and give me everything including quantities and be sure to include what you drank. 

A Look At Your Progress

This second half of the semester we are going to hand over some of the control of programing your workouts to you and you will begin to set up your program based on your individual goals. For this weeks blog I want you to take a close look at your measurement sheet and analyze your midpoint results. 

Answer the following questions:
1. Are they headed in the direction you expect and want? 
2. Is there anything that surprised you about your results?
3. Is there anything that disappointed you about your results?

Use the information from your midpoint measurements to set realistic goals for each measurement for the second quarter.

I will give you time in class this week to complete this assignment, but expect your measurement sheet to be completed with goals by the end of the week.