Warm Up
Aerobic warm up #3
3-minute run/ or movement
4x holding for a 3 count
Walking Sampson
Dynamic Walk
Inchworm
In place on Coach
Toy Soldiers
High knees
Butt Kicks
Mountain Climbers
Knee tucks
WOD
🎰🃏💰 Casino Royale 💰🃏🎰
Buy in:
5 minute AMRAP
5 Thrusters
5 Mountain + stand up
*3 minute rest period
Game:
5 minute AMRAP
5 DB squat cleans
Double unders 20/ single unders 40
*3 minute rest period
Cash out:
5 minute AMRAP
5 Devils press
5 Burpees
Bonus
???
Regardless of your health and fitness goals, we all want one thing… RESULTS!
So what will help us get to our goals quicker, safer, and more efficiently? Doing both. Eating specifically for our desired goals as well as training to meet such aspersions.
This takes time and hard work. People are often caught in habits that are not easy to break.
Hence, why I always recommend taking such a journey with a buddy or hiring a certified, experienced, and educated nutrition coach.
There is more than one way to be successful and that always depends on “YOU”!
Try tracking your workouts and nutrition for 2 weeks?
I challenge you!
What do you have to lose?
⭐️ Lucky for you AMRAP Fitness provides nutrition and supplementing advice ⭐️
➡️ CONTACT US FOR DETAILS ⬅️
🥑🥥🥩🍖 #nutrition & #supplementation 🥑🥥🥩🍖
Warm up
Combo activation #9
*With a strap/belt/band/PVC pipe/ broom stick
*10 OHS with a 5 second pause
*10 paces (steps) OH duck walk
5 downward dogs with 5 second pause (stretch shoulders and calves)
*10 OH lateral lunges
5 inchworm + cobra with a 5 second pause
Partner WOD
20 minute AMRAP
7 KBS
20 second sprint 2x
7 push ups
By: MARK P. KELLY, PH.D., CSCS
Many trainers are very well aware of the power of both exercise and nutrition to influence our performance and our health. Unfortunately, many trainers have made themselves nutrition experts and are practicing nutritional therapy illegally. Yes, illegally.
The nutrition police are not likely to catch you. Still, just like an unauthorized person can not dispense drugs legally, a trainer should not advise on SPECIFIC diets designed by themselves to cure or relieve SPECIFIC diseases or conditions.
You see how the word "specific" was capitalized. I did this because trainers CAN give general advice to “apparently healthy” people on what foods can do; they can advise people to get on a specific diet designed by a nutritionist or physician, and can even instruct clients on a supplement’s intended function, but not tell them which SPECIFIC ones to take, or the amounts, especially if there is some clinical condition. The vast majority of trainers are guilty of violating at least one of these conditions.
Okay- off my soapbox and back to the marriage. Our bodily processes require fuels and use enzymes to perform almost every reaction in our bodies. The vitamins and minerals that we need are known as “essential” because the body either doesn’t produce it or produce enough of it to sustain healthy living. Vitamins are organic molecules and are sometimes referred to as coenzymes.
Minerals are sometimes referred to as cofactors because both are needed for different enzymes or even hormones to function correctly. You probably know that if you are low in iron, the hemoglobin in red blood cells will not properly form; thus, it will not carry oxygen and result in anemia. Like iodine and thyroid hormone, and many, many other examples are well known to the public at large.
Exercise, on the other end, will stimulate processes like bone-building. The calcium, phosphorus, magnesium, sulfur, calcitriol (Vitamin D3) can step in and "do their thing" in depositing a new stronger bone matrix. Without the stimulus of exercise, there is minimal use of the nutrients, and they will be excreted. The better the nutrients we put into our body, the better we can perform exercises, recover, build muscle, improve enzyme function, and many other things!
MEDFIT OSTEOPOROSIS FITNESS SPECIALIST COURSE
The MedFit Osteoporosis Fitness Specialist (MOFS) course is also known as "Project BONE- for Beating Osteoporosis with Nutrition and Exercise. These two simple tools that we can use to reverse osteoporosis, not to mention prevent or delay its onset.
Many disease conditions can be prevented when we "obey our blueprints." When we follow the advice of geniuses like Thomas Edison- to have the physician of the future be interested in the food and care of the human frame, or Hippocrates believing walking and food as medicine were essential components of any health care plan.
The trick is not appreciating the marriage of nutrition and exercise but getting your client to change the way they eat or their activities. Radical changes almost always end up in radical termination of any change. The popular Transtheoretical Theory of Change- with the various stages of readiness for change discusses how any significant behavior change is a process, and sometimes a slow, painful one. It takes a lot of effort, both mentally and physically.
The MOFS program has a video component called "EAT this, NOT that." It was named after a popular Men's Fitness book series, discussing how to substitute one good food for you with another that is not—for example, eating a baked potato with yogurt versus French fries.
Often people will acquire new favorite foods and perform new "favorite" exercises when they are fun and easy to access. Help this marriage last and spark the romance of exercise and diet in your life.
THE AUTHOR
MARK P. KELLY, PH.D., CSCS
Dr. Mark P. Kelly has been involved with the health and fitness field for more than 30 years. He has been a research scientist for universities and many infomercial projects. He has spoken nationally and internationally on a wide variety of topics and currently speaks on the use of exercise for clinical purposes and exercise’s impact on the brain. Mark is a teacher in colleges and universities in Orange County, CA., where Principle-Centered Health- Corporate Wellness & Safety operates
➡️ AMRAP fitness offers nutrition coaching from a certified experienced professional. Contact us for details. ⬅️