30:30 - 5 sets - 25mins
Warm up
then:
SA SB Chest Press
SA Ring Pull(With Rotation)
SB Push Jack
Core: 60/60 - 3 sets - 6mins
Hip Extension Knee Flexion
Skipping Rope - Shoulder rotations
Foam roll/stretch
Wednesday, April 6, 2011
Tuesday, April 5, 2011
Endurance - AMRAP
AMRAP in 25 mins:
KB Front Squat
V - Situps
DB Sumo Squat Bicep Curl
Ground to Overhead with weight plate
Core:60/60
Cross Over Crunch
Side Flexion
Monday, April 4, 2011
Hypertrophy
40:20 1:1:1:1 6 sets (24 mins)
MD Lunge Press with DB/Alternate (3 points)
KB Sumo Deadlift High Pull (SDHP)
UI/Ring Pushup
Horizontal Pull on Rings/U.I
Core: 3 sets 60/60 (6 mins)
Prone Cobra on floor
SB Crunch
Sunday, April 3, 2011
Speed & Power
(Work)20/40 (Rest) - 5 Sets (30mins)
Burpees
Kettle Bell Snatch (single arm)
Plyo Lunge
Double Unders/Single Skip
Box Jumps
CORE: 60/60 - 3 sets (6 mins)
Full Superman
Heel Taps
Free sessions @ 9:30am and 6:30pm (Bring a friend)
Thursday, March 24, 2011
Channelling tragedy into positive change.
To continue the trend of having a guest writter on the blog once a fortnight I have chosen a friend of mine named Kate Winch. I have only met Kate once, however during this meeting I could tell that Kate was passionate about life and the people in and around her. I have been reading some of her comments, stats updates and posts on Facebook and came across this awesome one below, it resonated with me and I thought all the blog readers would like to give it a read. Enjoy!
The past few months have seen various parts of the world subjected to horrific natural disasters. Our media outlets have been flooded with stories of tragedy, miracles and heroism. We've watched as people lost everything they owned, and the resounding cho...rus has been, "At least I am alive."
For most of us, as these events unfolded, we become information junkies. We waited for the next update as we struggled to comprehend events we, as people, simply had no control over. It scared us. Talk quickly turned to the issues of climate change, political blame and, for some, the prophecies for 2012. But that's where it ended - watching and talking. No action.
All focus was initially on Queensland's floods. This was overtaken by news of Cyclone Yasi, while Victoria's floods and bushfires only received minimal attention because other events were larger. Then there were the quakes in New Zealand. This time Queensland was forgotten. Not long after New Zealand became the next to be pushed down the ladder, as news broke of the disaster in Japan. Our hearts broke for the people involved each time. We also joined the chorus, "At least you are alive."
How many of us though took the time to really realise just how much value there is in a life? Both our own and that of other people?
If something like the past few months doesn't cause you to re evaluate your life, what will? Because for most of us, we are still sitting watching news, crying for strangers while our next door neighbors heart is breaking, our families are hurting and people are lonely. The natural disasters this year couldn't be stopped, but so many closer to home could be if we were all prepared to get off our butts, sacrifice a little time and care about someone else.
What if when we updated our Facebook status with prayers for wherever, we also sent a message to a friend to ask how they were? Or if we turned off the streaming disaster coverage and had coffee with a family member? What if we realised that the person hurting on tv is just the same as the person hurting right beside us? If we saved one life, or eased one burden, wouldn't it be worth the effort? Or is it just easier to watch a disaster miles away and say, "I wish I could do something," without ever having to risk actually doing it? If we do nothing, nothing changes.
We may not be able to do anything about what has happened, or climate change, or 2012, but we can do something to change the world. We can become better citizens, in small ways, every day. We can turn our emotional responses to these disasters into positive change for ourselves and our loved ones. If we genuinely feel for other people, shouldn't we be doing something about it? Shouldn't we extend the same empathy to all people, not just the ones headlining the news?
I, for one, will no longer live in fear of death, disaster or apocalypses. Being informed is great, but unless you use that information for something, other than scaring yourself, it doesn't serve a purpose. What does is actually living. Take that fear, and the realisation that we aren't going to live forever, and channel it into a full, happy and compassionate life.
Think about it. If you died today, what would you regret not having done? Not telling someone how you felt? Not taking a risk? Not standing up for something you believe in? Not following your dream? Right now, you still have all those opportunities. All you have to do is take them. It's easy to believe the results will be bad, because we are fed on tragedy and heartbreak, but there are just as many miracles and outpourings of love.
Today, really live. It's the only true way to honour the precious gift we call life.
The past few months have seen various parts of the world subjected to horrific natural disasters. Our media outlets have been flooded with stories of tragedy, miracles and heroism. We've watched as people lost everything they owned, and the resounding cho...rus has been, "At least I am alive."
For most of us, as these events unfolded, we become information junkies. We waited for the next update as we struggled to comprehend events we, as people, simply had no control over. It scared us. Talk quickly turned to the issues of climate change, political blame and, for some, the prophecies for 2012. But that's where it ended - watching and talking. No action.
All focus was initially on Queensland's floods. This was overtaken by news of Cyclone Yasi, while Victoria's floods and bushfires only received minimal attention because other events were larger. Then there were the quakes in New Zealand. This time Queensland was forgotten. Not long after New Zealand became the next to be pushed down the ladder, as news broke of the disaster in Japan. Our hearts broke for the people involved each time. We also joined the chorus, "At least you are alive."
How many of us though took the time to really realise just how much value there is in a life? Both our own and that of other people?
If something like the past few months doesn't cause you to re evaluate your life, what will? Because for most of us, we are still sitting watching news, crying for strangers while our next door neighbors heart is breaking, our families are hurting and people are lonely. The natural disasters this year couldn't be stopped, but so many closer to home could be if we were all prepared to get off our butts, sacrifice a little time and care about someone else.
What if when we updated our Facebook status with prayers for wherever, we also sent a message to a friend to ask how they were? Or if we turned off the streaming disaster coverage and had coffee with a family member? What if we realised that the person hurting on tv is just the same as the person hurting right beside us? If we saved one life, or eased one burden, wouldn't it be worth the effort? Or is it just easier to watch a disaster miles away and say, "I wish I could do something," without ever having to risk actually doing it? If we do nothing, nothing changes.
We may not be able to do anything about what has happened, or climate change, or 2012, but we can do something to change the world. We can become better citizens, in small ways, every day. We can turn our emotional responses to these disasters into positive change for ourselves and our loved ones. If we genuinely feel for other people, shouldn't we be doing something about it? Shouldn't we extend the same empathy to all people, not just the ones headlining the news?
I, for one, will no longer live in fear of death, disaster or apocalypses. Being informed is great, but unless you use that information for something, other than scaring yourself, it doesn't serve a purpose. What does is actually living. Take that fear, and the realisation that we aren't going to live forever, and channel it into a full, happy and compassionate life.
Think about it. If you died today, what would you regret not having done? Not telling someone how you felt? Not taking a risk? Not standing up for something you believe in? Not following your dream? Right now, you still have all those opportunities. All you have to do is take them. It's easy to believe the results will be bad, because we are fed on tragedy and heartbreak, but there are just as many miracles and outpourings of love.
Today, really live. It's the only true way to honour the precious gift we call life.
Wednesday, March 16, 2011
Fats, what are they good for, absolutely nothing? Or is that really the case?
Why do I consume a diet high in Fat?
Over the last 18 months I have changed my diet a lot. I decided to do a lot of extra research into a topic that seems to confuse so many people and also use myself as a guinea pig and live by example.
I changed my thoughts on food and I changed how I cooked my foods. I changed where I sourced my foods and how I prepared them (processed).
I found that a lot of people were Anti-fat and it got me thinking, why is this?
I never stopped to think about it before. I just went about my day reiterating what I had read or been told without having even researched or scratched the surface on what I was saying and quoting. Simply, I didn’t OWN my food decisions. I just followed the trend…I trusted the government, I trusted food companies, I trusted anyone that would mention food… Never thinking that what they were saying could be helping them earn money or focus more on things other then my own health or the health of any individual.
The bad news for me was that the TREND I found was 1:3 – 1:2 Australians were/are dying from health related diseases. Heart disease, diabetes,
Could the information be wrong? Could we be missing an important step in the evolution of humans? Was our food nourishing our bodies enough that we were continuing to be healthy, and reproduce? Was the information leading to diseases (dis-ease) and fertility problems and eventually we would die out??
I decided to start thinking a little before making purchases. What was my money supporting? Was it good for the environment, humanity and myself? Did I need to eat what I was eating? Where else could I get nutrition from? Were the foods I was eating supporting health and happiness?
I searched for a long time, read heaps of view points and am to his day still searching for the most correct response to help answer these questions. The questions will go on for ever.
What I have found so far is a lot of confusion, some things more confusing then others. Some points making perfect sense but confliction with other….. wow, how was anyone supposed to know what was going on and what to truly do??
The easiest way I found I could ever simplify things was to ask this question: How did we evolve some 4 million years ago?
How was it that we didn’t already die out? Way only NOW, since the introductions of many “foods” were we seeing our highest ever rates of obesity, sickness and death. Surely if this was the case when we were hunting and gathering everyday, we would not have survived this long? I mean after all aren’t we supposed to be so much more advanced, with our modern science and life saving machines?
How did man kind get it to such a BAD position? Sure we have almost 7 billion people populating this world but with more then HALF of the Australia population dying from health related disease alone not to mention the world, it would make perfect sense to think that maybe something that we are doing is NOT working!!
I looked around at what most people defined as health. Being a personal trainer I found patterns and certain thoughts about healthy living that seemed to sit well with people.
They tended to be, to be healthy you needed to avoid fats, eat salad mostly and consume grains and fruit in abundance.
Sounds right yeh? Well it didn’t sit well with me. I didn’t see how that if at least the large majority of people were attempting this and yet there still was NO SHIFT in the right direction there still was something missing.
I moved on from this because it was frustrating to hear so many of the same views and opinions but also see such a HUGE rate of health related disease.
I was once told by a teacher of mine, that if what you’re doing is not working, do the complete opposite and see how you go. So this is what I basically did. I started to look at FAT seeing as people were constantly told that fats would kill them by hardening their arteries giving them all heart attacks. I wasn’t convinced
This already for me was hard to believe seeing as when I think evolution, I think animal meats and it seemed to make us capable of getting to this point but all of a sudden meat from quality animals was THE ENEMY…
So I looked into good quality meats. What is good quality… well it is meats raised on diets that were native to them. Stuff they were designed to consume. Unlike us they don’t have the ability to make up new foods, they had to eat what was given to them from Mother Nature and do the best they could.
When eating meats the best kind is clearly, pasture raised.
So back to my point, I was being told to avoid meats, but what was I avoiding?
A little research found me this: The TEN top facts I have came across.
1. Cancer eats sugar, and sugar provokes cancer growth in the human body. So it would make sense to eat less sugar (carbs) and slightly higher fat and protein from quality sources such as grass fed beef and free range chickens?
2. The human body can not absorb minerals without the presence of fats.
Violent death and murder rates along with suicide correlates with people on a low fat diet by more then 4 times that of people eating higher fat diets. Pretty interesting, fats balance hormones, out of control hormones tend to lead to depression and suicide. Begs the question that if we feed someone who is depressed more quality fats instead of anti-depressants (band-aid) would that help them more??
3. Fats regulate our hormones. Possible that all hormonal dysfunction can be eased, helped or cured if we were to balance our quality fat intake?
4. Fats and cholesterol help construct the integrity of all cells without them your hard tissues turn soft and your soft tissues turn hard. It is well known that the people with the lowest cholesterol readings are people suffering from cancer.
5. The brain is almost 80% fat and the brain actually runs pretty low on carbohydrates. Any more then a teaspoon of sugar in the blood will invoke a emergency within the body. Our pancreases will secrete large amounts of insulin to shuttle the excess sugar out of the blood and into our cells. Yes eating lots of FRUIT or natural sugars of any kind will have the same reaction!
6. The heart is surrounded by lots of saturated fat, as this is what it draws on in time of need. Constantly stressing the heart to elongated bouts of physical activity has a stressful response on our bodies. The heart has to then protect its self as it’s constantly being overworked. Hence why I find it more realistic to train for less then 45 mins 4 times per week with varied work intensity. Stress in high amounts no matter what it is, is generally bad.
7. Our bodies will not effectively incorporated calcium into our muscle tissue and bone structure with out the presence of fat. So sure you consume calcium from leafy green vegetable but are you eating enough saturated fats to help assimilate this and obtain any benefit from the consumption?
8. Fats attract toxins, without fats, our bodies will be damaged by the horrendous toxic environment we live in each day. It’s fair to say that without fats to attract these toxins we would could expect more muscle and organ damage. Not cool.
9. We have essential FATS, which in case you missed it are ESSENTIAL. Essential for what you might ask??… well, LIFE… pretty essential.. There are NO essential carbohydrates.
10. I would be sicker more then normal if I didn’t consume fats in my diet. They actually enhance our immune system. Pretty important for the elderly and young in particular.
Again, this is the information that I came across and have decided is right for me. As a individual who is responsible for my own health. People should also OWN their health choices. After all we are in this mess because we just recited information we heard in school or on government funded advertising.
It’s your turn to stand up and ask yourself, ‘is what I’m doing good for me’ or is it good for someone else/someone company? You be the ultimate judge. We are in control of what we DO each and every day. Think about what you support with your purchase in the form of health, money, humanity and our environment.
In health and happiness,
Shane Richards
Over the last 18 months I have changed my diet a lot. I decided to do a lot of extra research into a topic that seems to confuse so many people and also use myself as a guinea pig and live by example.
I changed my thoughts on food and I changed how I cooked my foods. I changed where I sourced my foods and how I prepared them (processed).
I found that a lot of people were Anti-fat and it got me thinking, why is this?
I never stopped to think about it before. I just went about my day reiterating what I had read or been told without having even researched or scratched the surface on what I was saying and quoting. Simply, I didn’t OWN my food decisions. I just followed the trend…I trusted the government, I trusted food companies, I trusted anyone that would mention food… Never thinking that what they were saying could be helping them earn money or focus more on things other then my own health or the health of any individual.
The bad news for me was that the TREND I found was 1:3 – 1:2 Australians were/are dying from health related diseases. Heart disease, diabetes,
Could the information be wrong? Could we be missing an important step in the evolution of humans? Was our food nourishing our bodies enough that we were continuing to be healthy, and reproduce? Was the information leading to diseases (dis-ease) and fertility problems and eventually we would die out??
I decided to start thinking a little before making purchases. What was my money supporting? Was it good for the environment, humanity and myself? Did I need to eat what I was eating? Where else could I get nutrition from? Were the foods I was eating supporting health and happiness?
I searched for a long time, read heaps of view points and am to his day still searching for the most correct response to help answer these questions. The questions will go on for ever.
What I have found so far is a lot of confusion, some things more confusing then others. Some points making perfect sense but confliction with other….. wow, how was anyone supposed to know what was going on and what to truly do??
The easiest way I found I could ever simplify things was to ask this question: How did we evolve some 4 million years ago?
How was it that we didn’t already die out? Way only NOW, since the introductions of many “foods” were we seeing our highest ever rates of obesity, sickness and death. Surely if this was the case when we were hunting and gathering everyday, we would not have survived this long? I mean after all aren’t we supposed to be so much more advanced, with our modern science and life saving machines?
How did man kind get it to such a BAD position? Sure we have almost 7 billion people populating this world but with more then HALF of the Australia population dying from health related disease alone not to mention the world, it would make perfect sense to think that maybe something that we are doing is NOT working!!
I looked around at what most people defined as health. Being a personal trainer I found patterns and certain thoughts about healthy living that seemed to sit well with people.
They tended to be, to be healthy you needed to avoid fats, eat salad mostly and consume grains and fruit in abundance.
Sounds right yeh? Well it didn’t sit well with me. I didn’t see how that if at least the large majority of people were attempting this and yet there still was NO SHIFT in the right direction there still was something missing.
I moved on from this because it was frustrating to hear so many of the same views and opinions but also see such a HUGE rate of health related disease.
I was once told by a teacher of mine, that if what you’re doing is not working, do the complete opposite and see how you go. So this is what I basically did. I started to look at FAT seeing as people were constantly told that fats would kill them by hardening their arteries giving them all heart attacks. I wasn’t convinced
This already for me was hard to believe seeing as when I think evolution, I think animal meats and it seemed to make us capable of getting to this point but all of a sudden meat from quality animals was THE ENEMY…
So I looked into good quality meats. What is good quality… well it is meats raised on diets that were native to them. Stuff they were designed to consume. Unlike us they don’t have the ability to make up new foods, they had to eat what was given to them from Mother Nature and do the best they could.
When eating meats the best kind is clearly, pasture raised.
So back to my point, I was being told to avoid meats, but what was I avoiding?
A little research found me this: The TEN top facts I have came across.
1. Cancer eats sugar, and sugar provokes cancer growth in the human body. So it would make sense to eat less sugar (carbs) and slightly higher fat and protein from quality sources such as grass fed beef and free range chickens?
2. The human body can not absorb minerals without the presence of fats.
Violent death and murder rates along with suicide correlates with people on a low fat diet by more then 4 times that of people eating higher fat diets. Pretty interesting, fats balance hormones, out of control hormones tend to lead to depression and suicide. Begs the question that if we feed someone who is depressed more quality fats instead of anti-depressants (band-aid) would that help them more??
3. Fats regulate our hormones. Possible that all hormonal dysfunction can be eased, helped or cured if we were to balance our quality fat intake?
4. Fats and cholesterol help construct the integrity of all cells without them your hard tissues turn soft and your soft tissues turn hard. It is well known that the people with the lowest cholesterol readings are people suffering from cancer.
5. The brain is almost 80% fat and the brain actually runs pretty low on carbohydrates. Any more then a teaspoon of sugar in the blood will invoke a emergency within the body. Our pancreases will secrete large amounts of insulin to shuttle the excess sugar out of the blood and into our cells. Yes eating lots of FRUIT or natural sugars of any kind will have the same reaction!
6. The heart is surrounded by lots of saturated fat, as this is what it draws on in time of need. Constantly stressing the heart to elongated bouts of physical activity has a stressful response on our bodies. The heart has to then protect its self as it’s constantly being overworked. Hence why I find it more realistic to train for less then 45 mins 4 times per week with varied work intensity. Stress in high amounts no matter what it is, is generally bad.
7. Our bodies will not effectively incorporated calcium into our muscle tissue and bone structure with out the presence of fat. So sure you consume calcium from leafy green vegetable but are you eating enough saturated fats to help assimilate this and obtain any benefit from the consumption?
8. Fats attract toxins, without fats, our bodies will be damaged by the horrendous toxic environment we live in each day. It’s fair to say that without fats to attract these toxins we would could expect more muscle and organ damage. Not cool.
9. We have essential FATS, which in case you missed it are ESSENTIAL. Essential for what you might ask??… well, LIFE… pretty essential.. There are NO essential carbohydrates.
10. I would be sicker more then normal if I didn’t consume fats in my diet. They actually enhance our immune system. Pretty important for the elderly and young in particular.
Again, this is the information that I came across and have decided is right for me. As a individual who is responsible for my own health. People should also OWN their health choices. After all we are in this mess because we just recited information we heard in school or on government funded advertising.
It’s your turn to stand up and ask yourself, ‘is what I’m doing good for me’ or is it good for someone else/someone company? You be the ultimate judge. We are in control of what we DO each and every day. Think about what you support with your purchase in the form of health, money, humanity and our environment.
In health and happiness,
Shane Richards
Wednesday, March 9, 2011
EAST BLAXLAND BUTCHERY
Hey everyone,
Seeing as it's important to me that everyone get good quality food daily. I have done some searching and come across a FANTASTIC butcher up in East Blaxland. (Shop 45 43-65 Old Bathurst Road East Blaxland.) ph:4739 1395
The butcher is named Lester Sawyer and he cares as much about the QUALITY of the food as he does about the HEALTH of his clientele.
Since meeting with Lester, I have always been impressed with his dedication towards his meats. The customer service is exceptional and recommend that if you eat meat to give Lester a visit.
In the next coming weeks (before the END of March)I will be buying 1/4 body of beef and 1/2 body of pork from Lester. The meat Lester gets are grass fed and grass finished which is the most important thing when sourcing meat.
If you're interested in getting some meats until then, just go up to Lesters shop and tell him Shane from Holistic Foundations sent you, building the community!
Awesome work East Blaxland Butchery, it's because of your commitment to health that we have access to such quality food and will continue to support you as much as our community can.
Look forward to working with you and ordering lots of meat weekly.
In Health & Happiness,
Shane Richards
Seeing as it's important to me that everyone get good quality food daily. I have done some searching and come across a FANTASTIC butcher up in East Blaxland. (Shop 45 43-65 Old Bathurst Road East Blaxland.) ph:4739 1395
The butcher is named Lester Sawyer and he cares as much about the QUALITY of the food as he does about the HEALTH of his clientele.
Since meeting with Lester, I have always been impressed with his dedication towards his meats. The customer service is exceptional and recommend that if you eat meat to give Lester a visit.
In the next coming weeks (before the END of March)I will be buying 1/4 body of beef and 1/2 body of pork from Lester. The meat Lester gets are grass fed and grass finished which is the most important thing when sourcing meat.
If you're interested in getting some meats until then, just go up to Lesters shop and tell him Shane from Holistic Foundations sent you, building the community!
Awesome work East Blaxland Butchery, it's because of your commitment to health that we have access to such quality food and will continue to support you as much as our community can.
Look forward to working with you and ordering lots of meat weekly.
In Health & Happiness,
Shane Richards
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