Workout of the Day:


5 Minutes of Skipping
Count skips! A double under count as 2


50 Squats
40 Lunges
30 Sit Ups
20 Push Ups
5 Rounds

Which physique would you rather have? The marathoner (guy on the left) who's training is based on volume and long duration, or the sprinter (guy on the right) who trains with all out intensity for short periods of time? The sprinter is built for power, speed and agility. The marathoner is built for, um, I guess to run long distances. Isn't that why we invented cars? 


Workout of the Day:
Pick your own workout day! Good luck and remember to train with maximum intensity!

Workout of the Day:


Pause Squats
4 sets, 15 reps


Air Squats
Jump Squats
Skiers
Tabata

Workout of the Day:


Thrusters
KB Swing
Step Ups
Quick Step
Row


1 Minute each
4 Rounds

Workout of the Day:


Deadlifts
Man Makers
Wall Balls
Ring Pull Ups
Push Ups


1 Minute Each
3 Rounds

Workout of the Day


Bench Press
Pull Ups
Max reps
5 Rounds

Pick Your Own Friday Workout!

Pick your own workout. Give it everything you have! When you leave the gym, leave knowing that you gave it all you had. Be proud of the work you did in the gym!

The Dangers of Soy!

The Dangers of Soy Are Real--and Much Worse Than You Might Think

Promoting soy foods as health foods while ignoring the dangers of soy and soy derivatives should be considered a crime against humanity. If you think this statement is too extreme, read this article to the end, and then see what you think!The dangers of soy are thoroughly documented in the scientific literature, which makes it hard to believe that many health and fitness communities and counselors, and most health food stores, still promote soy products as ultra-healthy foods.
Hopefully this harmful misrepresentation of soy foods will begin to change as the dangers of soy become better known.

A Summary of the Dangers of Soy

• Soybeans and soy products contain high levels of phytic acid, which inhibits assimilation of calcium, magnesium, copper, iron, and zinc.
• Soaking, sprouting, and long, slow cooking do not neutralize phytic acid.
• Diets high in phytic acid have been shown to cause growth problems in children.
• Trypsin inhibitors in soy interfere with protein digestion and may causepancreatic disorders.
• Test animals showed stunted growth when fed trypsin inhibitors from soy.
• The plant estrogens found in soy, called phytoestrogens, disrupt endocrine function, that is, the proper functioning of the glands that produce hormones, and have the potential to cause infertility as well as to promote breast cancer in adult women.
• Hypothyroidism and thyroid cancer may be caused by soy phytoestrogens.
• Infant soy formula has been linked to autoimmune thyroid disease.
• Soy has been found to increase the body's need for vitamin B12 and vitamin D.
• Fragile soy proteins are exposed to high temperatures during processing in order to make soy protein isolate and textured vegetable protein, making them unsuitable for human digestion.
• This same process results in the formation of toxic lysinoalanine andhighly carcinogenic nitrosamines. (Doesn't sound like anything anyone would want to eat, does it?)
• MSG, (also called free glutamic acid), a potent neurotoxin, is formed during soy food processing. Many soy products have extra MSG added as well. (See video on the dangers of Aspartame, MSG's chemical first cousin.)
• Soy foods contain elevated levels of toxic aluminum, which negatively effects the nervous system the kidneys and has been implicated in the onset of Alzheimer's.

If this list of the dangers of soy isn't enough to make you run out the door of your local health food store, keep reading. It gets worse.

Top of Page

Feeding Babies Infant Soy Formula Is Like Giving Them Birth Control Pills

• It's been found that babies given infant soy formulas have 13,000 to 22,000 times more estrogen than babies fed milk-based formulas.
• Babies fed exclusively on infant soy formula are receiving the estrogenic equivalent (based on body weight) of at least four or five birth control pills per day! You read that right. Four or five birth control pills per day! Here's the reference so you can check this out for yourself. [Irvine, C. et al., "The Potential Adverse Effects of Soybean Phytoestrogens in Infant Feeding", New Zealand Medical Journal May 24, 1995, p. 318.] By contrast, dairy-based infant formula contains almost no phytoestrogens, nor does human milk, even when the mother eats soy products. (Sally Fallon & Mary G. Enig, Ph.D.)
• There has been an increase of delayed physical maturation among boys, including lack of development of sexual organs.
• Conversely, many girls today show signs of puberty, such as breast development and pubic hair, before the age of eight, and some even before the age of three.
• Both of these abnormal conditions have been linked to the use of soy formulas as well as to exposure to "environmental estrogens" such as PCBs (polychlorinated biphenyls) and DDE (dichlorodiphenyldichloroethylene)a breakdown product of DDT.

Would you want to knowingly expose your tiny infant to the dangers of soy formula?

Top of Page

But Don’t Oriental Cultures Eat Lots of Soy?

It seems that historically, Oriental cultures consumed mostly traditionally fermented soy products such as miso, tempeh, natto, shoyu and tamari. (Tofu is not fermented, and falls into the dangerous soy foods category.) They consumed these soy foods in small amounts, as a condiment.

• Soy foods account for only 1.5 percent of calories in the Chinese diet, researchers found. (1977 Chang KC)
• The actual soybean consumed today is not the same one used by traditional Oriental cultures.

Top of Page

Problems with Soy Protein Isolate

• Furthermore, modern soy foods are very different from those consumed traditionally in Asia. Most are made with soy protein isolate (SPI), which is a protein-rich powder extracted by an industrial process from the waste product of soy oil manufacturing. It is the industry's way of making a profit on a waste product. The industry spent over 30 years and billions of dollars developing SPI.
• In feeding studies, SPI caused many deficiencies in rats. That soy causes deficiencies in B12 and zinc is widely recognized, but the range of deficiencies was surprising.
• Although SPI is added to many foods, it was never granted GRAS status, meaning "Generally Recognized as Safe". The FDA only granted GRAS status to SPI for use as a binder in cardboard boxes. During the processing of soy, many additional toxins are formed, including nitrates (which are carcinogens) and a toxin called lysinoalanine. It was concerns about lysinoalanine in SPI that led the FDA to deny GRAS status for SPI as a food additive.
• In spite of all these dangers of soy protein isolate, SPI is the basic ingredient of soy infant formula. The FDA even allows a health claim for foods containing 6.25 grams SPI per serving.

Workout of the Day:


Bar Curl
Dips
Incline Curl
Rope Extensions
Hammer Curls
Reverse grip Push Ups
Rounds and reps TBD

Workout of the Day:


Front Squat
Leg Press
Air Squat
Leg Extensions
Stiff Leg Deadlifts


1 Minute Each
3-4 Rounds

Workout of the Day:


Max Thrusters in 5 minutes


Wall Balls
KB Swing
Burpees 
1 Minute Each
4-5 Rounds

Workout of the Day:


Bench Press
Push Ups
Jump Squats
10 Reps each
10 Rounds


100 Sit Ups
100 Frog Kicks
100 Bicycle Crunches

MEMBER'S CHOICE!

Today's workout is again the members choice. As a group you will pick 4 exercises, and I will pick one, and they will be done for 1 minute each, and 3 or 4 rounds. Pick wisely! Good luck!

Workout of the Day:


Hammer Curls
Preacher Curls
Bar Curls
Push  Downs
Rope Extensions
DB Extensions


30 Seconds Each
6 Rounds

Workout of the Day


Bulgarian Squat (right leg)
Bulgarian Squat (left leg)
Lunges
Leg Press
Step Ups (right leg)
Step Ups (left leg)


Tabata, 20 seconds on, 10 seconds off

Workout of the Day:


10 Upright Rows
10 Thrusters
10 Burpees
10 Rounds


100 Sit Ups
100 Leg Raises
100 Bicycle Crunches (per side)

Cardio!

Workout of the day:


Wall Balls
Burpees
KB Swing
Row
Step Ups


5 Minutes each exercise

Workout of the day:


Bar Curls
Tricep Pushdowns
Dumbell Curls
Overhead Triceps Extensions
Cable Rope Curls
Dips


Rounds and reps to be determined

Workout of the Day:


Back Squats 135/95
2 minute rest
Back Squats 115/75
2 minute rest
Back Squats 95/55
2 minute rest
2 Rounds


The goal is to do as many reps as you can with each weight. You will then have a 2 minute rest before doing it again with the lighter weight. 

Workout of the Day:


5 Pull Ups
10 Deadlifts
15 Cable Rows


Do as many rounds as you can in 20 minutes. Always use proper form when doing all exercises but especially deadlifts.


Deadlifts are actually very easy to do but can hurt you if you do them wrong. Keep your back flat and use your legs. Stand with  the bar against your shins, squat down and grab the bar while keeping your back as flat as you can. Then using your legs lift the bar slowly off the ground. At the top of the movement stick your chest out and shoulders back, as if you are standing at attention. Sounds easy enough doesn't it. Go to You Tube and type in "proper deadlift technique" to see it done properly.

Workout of the Day:


10 Bench Press
15 Pushups
!0 Rounds
Increase the weight on the bench press each set