What is the Glycemic Index? Not all carbohydrate foods are created equal, in fact they behave quite differently in our bodies. The glycemic index or GI describes this difference by ranking carbohydrates according to their effect on our blood glucose levels. Choosing low GI carbs - the ones that produce only small fluctuations in our blood glucose and insulin levels - is the secret to long-term health reducing your risk of heart disease and diabetes and is the key to sustainable weight loss.
Good Carb Foods 1. Fruit & Vegetables Fruit and vegetables are generally low in calories and packed with nutrients like vitamins, minerals, phytochemicals and fiber. This means they are a healthy addition to any diet, especially if you are trying to lose weight. Studies show that people who eat plenty of fruit and vegetables have a lower risk for heart disease and some cancers. For optimum nutrition, eat at least 5 portions of fruit and vegetables every day - fresh, canned, frozen or cooked.
2. Whole Grains This group includes pasta, rice and noodles - the starchy carbohydrates - your body's main source of energy. All these foods begin life as a grain, such as wheat, rye, corn, rice or barley. Potatoes and grains are very healthy and filling, but for optimum health and glycemic benefits choose unrefined whole grain versions of these foods over refined versions.
Unrefined carbohydrates are medium-calorie and because they contain the whole grain, including the bran and the germ, they're higher in fiber and keep you feeling fuller for longer - great if you're trying to reduce weight. Examples include basmati or brown rice, Uncle Ben's Converted long grain rice, wholegrain bread, porridge oats, and wholewheat pasta.
Curiously, the leanest and longest living people in the industrialized world are the Japanese whose diet contains regular amounts of these healthy wholegrain carbohydrates.
Energy Drinks http://www.5hourenergy.com/QandA.asp
Assignment For Friday: Create 4 Goals that can be achived by the end of the 3rd Quarter
These goals have to be capable of being tested
There has to be 4 of them no exceptions
Tuesday, January 27, 2009
Athlete Game Day: Footwork Ladder Footwork Mat Lateral Plyo Box 50 Touches Med Ball Routine Form Hang Cleans- Bar only
Athlete Non Game Day: Hang Clean 3 sets of 5 Squat 5 sets of 5 Vertimax Warmup 1x 8 power 3x 12 Quick 2x 20 ankle hops Cool Down 1x 8 Power Calf Raises 3x fail Dard 2x fail Jump Shrugs 3x 5 50 Lunges
Crossfit: Black Jack Push ups and Sit ups 21 total for each set
Fitness: 200 core exercises 50 Lunges Sets of 21-15-9 for each exercise focus on lower body
Crossfit Total Body Workout:
For time: 10 GHD Sit-ups 10 Hip & Back Extensions 95 pound Thrusters, 30 reps 50 Pull-ups
15 GHD Sit-ups 30 Hip & Back Extensions 95 pound Thrusters, 20 reps 35 Pull-ups
15 GHD Sit-ups 50 Hip & Back Extensions 95 pound Thrusters, 10 reps 20 Pull-ups
Athlete: Testing Pullups and Vertical Jump
Fitness: Med ball routine 20 reps for each Upper Body Workouts Only 21-15-9
What is a blog? * read, write, or edit a shared on-line journal * web log: a shared on-line journal where people can post diary entries about their personal experiences and hobbies; "postings on a blog are usually in chronological order" wordnet.princeton.edu/perl/webwn
Blog Only Search Engine- blogs can be very tricky to find online. I find it easiest to find good blogs through other blogs and the links they use . http://blogsearch.google.com/blogsearch?hl=en
Why Do Teachers Blog Post materials and resources Host online discussions Create a class publication Replace your newsletter Get your students blogging Share your lesson plans Integrate multimedia of all descriptions Organise, organise, organise Get feedback Create a fully functional website
Insert Your Ya But Here-Ya i would love to do this but
Top Blogs- Remember there are millions of blogs and not all of them are even called blogs
Instructions For Making Your Own Blog Difficulty: Moderately Easy Step1Find a home on the web. A number of sites like Blogger, Wordpress and Livejournal offer web space for users to create a blog. Typepad and sites like it offer a blogging service but for a small fee. Step2Collect your ideas and begin to post about education. Your own personal experience is a great place to start since new educators and seasoned professionals often like to read about their field and find similarities with others. An education blog can be the starting point for building a community of educators. Step3Talk shop. Many educators surfing the Internet are looking for innovative lesson ideas and methods to add to their bag of tricks. By posting about ideas and lessons that have worked for you, you can quickly build a following for your education blog. Step4Write special posts on educational events in your area or nationwide. Whether it's a great conference or a noteworthy workshop, by spreading the word about education you can start to gain regular blog readers. Step5Comment on the state of education. Most teachers have a definite opinion on governmental education policy, so if you feel like starting a serious conversation, consider posting your thoughts on education today. Invite your readers to comment about your thoughts and you will likely have an involved conversation on your hands. From ehow
Crossfit: Fran (one of the most popular crossfit workouts)
Thrusters and Pullups 21-15-9 3 Sets of each exercise
In Depth info on thrusters
Dumbell Crossfit Workout
Athlete Workout: Warmup: Med Ball Lunge and Twist 25 Situps and Med ball toss Hang Clean 5 sets of 3 reps Dumbell Thrusters 3 sets of 3 Bosu Ball Upright Row 2x 15 Light weight Jump Shrugs: 5 sets of 3 Med Ball Routine
Fitness: Think Variety! Core- 100 Reps Limit of 3 Machines for the day 2 Sets of 15 Per Exercise Core- 100 Reps
Crossfit: Filthy Fifty Pullups 50 Dumbell Bench Press 1/2 Your Body Weight 50 Bosu Ball Shoulder Press 50 Med Ball or Dumbell Chops 50 Swiss Ball Crunches 50 Bicep Curls 50 Overhead Extension 50 Dips 50 Dumbell Flys 50
The Real Filthy 50 AKA Chuck Norris
Athlete: Gameday Footwork Ladder Footwork Mat Lateral Plyo Box 50 touches Med Ball Routine Low Rep High Weight Exercises
Fitness: Filthy Fifty Perform 50 consecutive reps of each exercise you perform with little rest in between exercises 30 sec to 1 min optimal for weight loss
Crossfit: 100 Pullup Challenge 100 pullups in the fewest sets possible
Athlete: Med ball stepups 30 Bench 54321 Dumbell Jump Press 4x4 Squat Machine 1 set of body weight to failure Vertimax- Warmup Quick Jump 1x 12 Power 4x 6 Ankle Hop 2x 10 Cool Down Quick Jump 1x 12
Fitness Lat Pulldown 21-15-9 Bosu Pushup 2x Fail Leg Press 21-15-9 Step Ups 21-15-9 Calf Raises 3x Fail Row 21-15-9
No matter how good your workout has been or is their will be issues that arise from time to time. There are tons of great tips online for whatever problem may come up during your workout. I can't stress enough the importance of testing and and variation in your workout no matter if you are trying to lose weight, gain weight, train for a sport, or whatever your goal is these are vital.
Testing and Goals Tips Perform at the beginning of new program
Small Tests on a weekly or bi weekley basis to continue to push yourself through your short term goals
Set Up Testing Days each Month to monitor progress
What exercises are you testing? Are these really going to help you towards your individual goal.
Don't use your partners goals set your own
Set Short Term Goals and focus on achieving them first. Once you achieve these the long term goals will take care of themselves
Rooting for Jim Larranaga for 2013 NCAA Tournament
-
It's the eve of the NCAA tournament 2013 edition, and I realize I haven't
posted in a long while. Seeing that is Spring Break for me, I thought I
should po...
Workout for March 27th, 2009
-
Complete as many rounds of the following workout as you can in 20
minutes....
-Run 1 lap (400m)
-5 Push-Ups
-10 Burpees
-15 Step Lunges
-20 Ab Crickets
C...
Be willing to share
-
If you've found just one item of value on this blog over the last year or
so, then it's been worth it. I've certainly enjoyed it. Even more, I've
enjoyed i...
Posts
