Good morning everyone and happy May, too often I forget about this website and go weeks without adding information on it so new rule I will be posting information on Sundays as a follow up from the past week and an update of things to come just for those who are interested. I will also be putting up an article on something that I feel is important to everyone at Keola Bodyworks. Well first lets talk about last week 1. we got kettlebells and I am very excited about this because soon you all will learn the benefits of training with them, we purchased 4 sizes so everyone has an appropriate weight (25,35,45,55Lbs.). additionally I have started producing Plyometric boxes called MOX BOX and we now have a standard box (20,24,30″) and a mini box (12,15,18″) in the facility this is also going to help everyone I cant wait for you all to see the great new exercises to come. the good news is the dirt is no longer outside of our facility but they are still trying to figure out how to landscape so I thank you all for your understand. this week should be a low key week for me I will be preparing for my competition on May 7th so my diet is going to have to be on point. Danette and I have also after this week addopted a new rule it is what we call the 80/20 rule we are making sure that 80% of our meals (17 )are paleo no cheating and 20% (4) we are going to be able to cheat a bit. I think those of you looking to loose some pounds or just feel better might want to look into this I encourage everyone to ask question I LOVE giving answers. Other thank that cogratulations to Laura on her completion of the 1/2 marathon she completed it in 2:55: and some change her goal was 3:30:00 great job Laura way to blow your goal out of the water. For those of you with sore legs I am sorry but the good news is Danette Didn’t create and workouts this week. Lets all have a great week train hard and appreciated the little things Here is so additional reading on cardio Vs. resistance training good thing we do both.
To KO fat — and keep it off…
Cardio’s edge Calorie for calorie, cardio has a slight advantage. You’ll burn 8 to 10 calories a minute hoisting weights, compared with 10 to 12 calories a minute running or cycling, says Wayne Westcott, Ph.D., director of research at the South Shore YMCA in Quincy, Massachusetts.
Strength’s edge Lifting weights gives you a metabolic spike for an hour after a workout because your body is trying hard to help your muscles recover. That means you’ll fry an additional 25 percent of the calories you just scorched during your strength session, Westcott says. “So if you burned 200 calories lifting weights, it’s really closer to 250 overall.” And if you lift heavier weights or rest no more than 30 seconds between sets, you can annihilate even more.
And there’s more good news when it comes to iron’s fat-socking power. “For every 3 pounds of muscle you build, you’ll burn an extra 120 calories a day — just vegging — because muscle takes more energy to sustain,” Westcott says. Over the course of a year, that’s about 10 pounds of fat — without even changing your diet. Yes, please.
To squash stress…
Cardio’s edge The head-clearing effects of, say, swimming or playing tennis show up faster than it takes to get a brow wax. Just 15 minutes of aerobic activity two to three times a week can reduce anxiety significantly, according to a 2005 study in the European Journal of Sports Science. Go at it 3 to 5 days a week and you can cut fatigue by nearly 50 percent. “Cardio elevates serotonin levels in the brain, a key neurotransmitter involved in improving symptoms of depression,” says Madhukar Trivedi, M.D., director of the University of Texas Southwestern Medical Center Mood Disorders Research Program and Clinic.
Strength’s edge A big question mark. Scientists note promising results on the mood-altering effects of pumping iron. But more research is needed to nail the intensity and duration necessary to match cardio’s benefits. So, for now
To love standing naked in front of the mirror…
Cardio’s edge Sports psychologists have been studying the effect of aerobic activity on self-confidence for decades. And they keep coming to the same conclusion: Runners, cyclists, swimmers, and other athletes have high confidence levels because of the sense of accomplishment they feel each time they cross the finish line — even when they bring up the rear.
Strength’s edge Think you look hot immediately after a workout? It’s not your imagination. Blood has rushed to your muscles, making them swell and appear more toned. Beyond vanity, you feel confident because you just pressed some major poundage. In 2006, researchers at McMaster University in Ontario tested subjects’ body image — how they felt about others checking them out, and how satisfied they were with their own appearance before and after 12 weeks of strength training. The women made significant improvements, and they were particularly influenced by the physical results of increasing the amount lifted. So try this: Keep a log of how many sets and reps you complete and how much weight you’re hoisting for each move. Every 4 weeks, go back and review your first workout. Feel the rush of pride, then strut your stuff.
To stay off the sideline
Cardio’s edge [radio silence] The repetitive nature of cardio puts serious pressure on your joints, ligaments, muscles, tendons — and the cartilage in between. If you’ve got a weak link, you’re screaming to be benched. That is, unless you hit the weight room.
Strength’s edge In a 2006 study in the American Journal of Sports Medicine, researchers found that a balance-training program — think single-leg squats and anything on a wobble board — reduced the risk of ankle sprains in athletes. “Functional strength training teaches your brain to allow muscle contractions that are quick enough to prevent or minimize injuries,” says lead study author Tim McGuine, Ph.D., senior athletic trainer and research coordinator at the University of Wisconsin-Madison. Your best bet: Choose moves that work your core, improve your balance, and force you to bend at multiple joints — so lunges, rows, squats, and presses are all fair game.