CLANCY ROSS' POWER PROGRAM
5 Days per week
1 hour per workout
20 sets per exercise
Rest 2 minutes between sets
Exercises:
Day #1 - Bench Press
Day #2 - Deadlift
Day #3 - Cheat Curl
Day # - Parallel Squat
Day #5 - Power Row (Bent Row)
Set:
1: 5 - reps at 0 - 70% of your one rep max
2: 3 - reps with 5 - 10 lbs more
3: 3 - reps with 5 - 10 lbs more
4: 3 - reps with 5 - 10 lbs more
5: 3 reps with 5 - 10 lbs more
6: 2 - 3 reps with 5 - 10 lbs more
7: 2 - 3 reps with 5 - 10 lbs more
8: 2 reps with 5 - 10 lbs more
9: 1 - 2 reps with 5 - 10 lbs more
10: 1 rep with 5 - 10 lbs more (this should be your
one reps max)
REST 5 MINUTES
Set
11: 1 rep with same weight as set 10
12: to failure with 10 lbs less
13: to failure with 10 lbs less
14 : to failure with 10 lbs less
15: to failure with 10 lbs less
16 : to failure with 10 lbs less
17: to failure with 10 lbs less
18: to failure with 10 lbs less
19: to failure with 50 lbs less
20: same as set 19
Sunday, June 29, 2008
Friday, June 20, 2008
Goals to get lean
.
1. Set the big goal and go for it. If your goal doesn’t excite you and scare you at the same time, your goal is too small. If you don’t feel fear or uncertainty, you’re inside your comfort zone. Puny goals aren’t motivating. Sometimes it takes a competition or a big challenge of some kind to get your blood boiling.
2. Align your values with your goals. I understood my values and made a decision to be congruent with who I really was and who I wanted to be. When you know your values, get your priorities straight and align your goals with your values, then doing what it takes is easy.
3. Do the math. Stop looking for magic. A lean body does not come from any particular type of exercise or foods per se, it’s the calories burned vs calories consumed that determines fat loss or fat gain. You might do better by decreasing the calories consumed, whereas I depended more on increasing the calories burned, but either way, it’s still a math equation. Deny it at your own risk.
4. Get social support. Support and encouragement from your friends can help get you through anything. Real time accountability to a training partner or trainer can make all the difference.
5. Be consistent. Nothing will ever work if you don’t work at it every day. Sporadic efforts don’t just produce sporadic results, sometimes they produce zero results.
6. Persist through difficulty and self doubt. If you think it’s going to be smooth sailing all the way with no ups and downs, you’re fooling yourself.. For every sunny day, there’s going to be a storm. If you can’t weather the storms, you’ll never reach new shores.
7. Redeem yourself. Non-achievers sit on the couch and wallow in past failures. Winners use past failures as motivational rocket fuel. It always feels good to achieve a goal, but nothing feels as good as achieving a goal with redemption.
1. Set the big goal and go for it. If your goal doesn’t excite you and scare you at the same time, your goal is too small. If you don’t feel fear or uncertainty, you’re inside your comfort zone. Puny goals aren’t motivating. Sometimes it takes a competition or a big challenge of some kind to get your blood boiling.
2. Align your values with your goals. I understood my values and made a decision to be congruent with who I really was and who I wanted to be. When you know your values, get your priorities straight and align your goals with your values, then doing what it takes is easy.
3. Do the math. Stop looking for magic. A lean body does not come from any particular type of exercise or foods per se, it’s the calories burned vs calories consumed that determines fat loss or fat gain. You might do better by decreasing the calories consumed, whereas I depended more on increasing the calories burned, but either way, it’s still a math equation. Deny it at your own risk.
4. Get social support. Support and encouragement from your friends can help get you through anything. Real time accountability to a training partner or trainer can make all the difference.
5. Be consistent. Nothing will ever work if you don’t work at it every day. Sporadic efforts don’t just produce sporadic results, sometimes they produce zero results.
6. Persist through difficulty and self doubt. If you think it’s going to be smooth sailing all the way with no ups and downs, you’re fooling yourself.. For every sunny day, there’s going to be a storm. If you can’t weather the storms, you’ll never reach new shores.
7. Redeem yourself. Non-achievers sit on the couch and wallow in past failures. Winners use past failures as motivational rocket fuel. It always feels good to achieve a goal, but nothing feels as good as achieving a goal with redemption.
Saturday, June 14, 2008
Carnie Wilson's New improved Diet
On Her New Diet: "Breakfast is two egg whites and one whole egg, scrambled with seasonings, two to three pieces of turkey bacon, and then a half a cup of mixed berries. A snack would be 15 raw almonds or four celery sticks with three tablespoons of sugar-free hummus. Lunch would be a salad of chopped kale, romaine and spinach, cucumber, celery, bean sprouts, raw mushrooms, broccoli sprouts. Then I will make a balsamic dressing from scratch. I sauté a 3-ounce patty of chicken breast and eat that with the salad. If I feel like I want something sweet, I’ll have a quarter cup of blueberries or strawberries. Then dinner will be another round of veggies. I’ll steam cauliflower, zucchini and some spinach. I’ll do a piece of protein with that, like 4 ounces of Chilean sea bass ... I’m trying not to eat after 7:30 p.m."
On Her Success on the Diet: "I don’t wait till the last minute to eat. I measure my protein in 3-ounce patties and put them in the freezer and make them taste good without it being fattening. Also, I write down every single morsel of food that I put in my mouth. I used to give in and finish what my daughter had on her plate. If I had nervous energy, I would walk by and pick up anything I saw. Now if there’s pasta left on her plate, I just throw it out."
On Her Exercise Plan: "I started doing a power-yoga DVD, 40 to 50 minutes a day, three or four days a week. I’m more calm, and I have more energy. I also exercise twice a week for an hour with my trainer, Lanre Idewu. We’re doing fast-paced walking, elliptical, lunges, squats and band resistance for my arms."
On Her Next Goal: "I want to get pregnant again! I’ll be so healthy. I’m happy to feed the baby good food. I’m going to start trying in a few months. First, I’d like to take off another 20 or 30 pounds." See Photos From Wilson's Shoot With OK!
On Her Success on the Diet: "I don’t wait till the last minute to eat. I measure my protein in 3-ounce patties and put them in the freezer and make them taste good without it being fattening. Also, I write down every single morsel of food that I put in my mouth. I used to give in and finish what my daughter had on her plate. If I had nervous energy, I would walk by and pick up anything I saw. Now if there’s pasta left on her plate, I just throw it out."
On Her Exercise Plan: "I started doing a power-yoga DVD, 40 to 50 minutes a day, three or four days a week. I’m more calm, and I have more energy. I also exercise twice a week for an hour with my trainer, Lanre Idewu. We’re doing fast-paced walking, elliptical, lunges, squats and band resistance for my arms."
On Her Next Goal: "I want to get pregnant again! I’ll be so healthy. I’m happy to feed the baby good food. I’m going to start trying in a few months. First, I’d like to take off another 20 or 30 pounds." See Photos From Wilson's Shoot With OK!
Wednesday, June 11, 2008
Springfield Health and Fitness Center
Pat Frock and Pat’s Personal Training Company join in the Center City Development Project
In an effort to help as many people get fit as she possibly can, personal trainer Pat Frock, CEO of Pat’s Personal Training, is bringing her mission to downtown Springfield.
Frock has decided to purchase the Springfield Health and Fitness Center in the historic downtown Bushnell Building.
“It seemed the logical move for me to further my personal mission, to help as many people be as fit as they possible can,” Frock said. “I also have a firm belief in the revitalization of the Center City Neighborhood especially in the preservation of the older historical buildings like the Bushnell Building that Jim and Nike Lagos have worked so hard to restore”
Springfield Health and Fitness Center is on the 2nd. Floor of the Bushnell Bldg. Suite #205 (4th floor of the parking garage) and is open from 7 a.m. to 7 p.m. Monday through Friday.
Although there are a lot of health clubs in Springfield, the Springfield Health and Fitness Center will fill a need for people who live and work downtown. The center provides free and easy access through the Bushnell parking garage and is also within walking distance of most downtown buildings.
Dr. Narinder Saini started the business as a cardiac disease prevention and rehab clinic. Pat Frock wants to continue his philosophy of disease prevention through fitness.
Of course, “Looking great is a wonderful side effect,” Pat says. The motto of Springfield Health and Fitness Center will be “Turning back the clock, one workout at a time.”
Springfield Health and Fitness Center provides free fruit to snack on while at the club and a comfortable area to eat and refresh after the workout if desired. There is even a refrigerator and microwave if clients wish to bring their lunch with them.
There are clean private showers and changing rooms with free towel service so people won’t have to take home wet towels.
The purchase of Springfield Health and Fitness Center fulfills a lifelong dream of Pat’s. In addition to being a fitness expert, Pat is a retired athlete with many world records in Natural Athlete Strength Association and the Amateur Athletic Union. She is a certified personal trainer in 3 organizations, an experienced strength coach and committed to helping anyone who wants to improve their fitness level.
All personal trainers and staff at the fitness center are experienced coaches and/or athletes to ensure all exercisers get the best possible service to reach their individual goals.
The manager of the fitness center is Carol Frank, an experienced fitness trainer. Carol is also a Master’s Athlete.
For more information, call (937) 325-9770 or just stop by!
In an effort to help as many people get fit as she possibly can, personal trainer Pat Frock, CEO of Pat’s Personal Training, is bringing her mission to downtown Springfield.
Frock has decided to purchase the Springfield Health and Fitness Center in the historic downtown Bushnell Building.
“It seemed the logical move for me to further my personal mission, to help as many people be as fit as they possible can,” Frock said. “I also have a firm belief in the revitalization of the Center City Neighborhood especially in the preservation of the older historical buildings like the Bushnell Building that Jim and Nike Lagos have worked so hard to restore”
Springfield Health and Fitness Center is on the 2nd. Floor of the Bushnell Bldg. Suite #205 (4th floor of the parking garage) and is open from 7 a.m. to 7 p.m. Monday through Friday.
Although there are a lot of health clubs in Springfield, the Springfield Health and Fitness Center will fill a need for people who live and work downtown. The center provides free and easy access through the Bushnell parking garage and is also within walking distance of most downtown buildings.
Dr. Narinder Saini started the business as a cardiac disease prevention and rehab clinic. Pat Frock wants to continue his philosophy of disease prevention through fitness.
Of course, “Looking great is a wonderful side effect,” Pat says. The motto of Springfield Health and Fitness Center will be “Turning back the clock, one workout at a time.”
Springfield Health and Fitness Center provides free fruit to snack on while at the club and a comfortable area to eat and refresh after the workout if desired. There is even a refrigerator and microwave if clients wish to bring their lunch with them.
There are clean private showers and changing rooms with free towel service so people won’t have to take home wet towels.
The purchase of Springfield Health and Fitness Center fulfills a lifelong dream of Pat’s. In addition to being a fitness expert, Pat is a retired athlete with many world records in Natural Athlete Strength Association and the Amateur Athletic Union. She is a certified personal trainer in 3 organizations, an experienced strength coach and committed to helping anyone who wants to improve their fitness level.
All personal trainers and staff at the fitness center are experienced coaches and/or athletes to ensure all exercisers get the best possible service to reach their individual goals.
The manager of the fitness center is Carol Frank, an experienced fitness trainer. Carol is also a Master’s Athlete.
For more information, call (937) 325-9770 or just stop by!
Saturday, June 7, 2008
Get a Mentor
Question Of The DaySo, the question of the day is this...do you have somebody in your life that actually knows how to eat well - and is healthy enough, vibrant enough, and fit enough to demonstrate it?
Seriously, do you have someone that can help you work through nutrition problems and troubleshoot obstacles, rather than just telling you to eat more proteins, carbs, and fats?
If you have a good role model in your social circle right now, someone who has already done what you want to do, and someone who can mentor you to success, make the absolute most of it!
If however you don’t already have a mentor like that, FIND ONE IMMEDIATELY.
Seriously, do you have someone that can help you work through nutrition problems and troubleshoot obstacles, rather than just telling you to eat more proteins, carbs, and fats?
If you have a good role model in your social circle right now, someone who has already done what you want to do, and someone who can mentor you to success, make the absolute most of it!
If however you don’t already have a mentor like that, FIND ONE IMMEDIATELY.
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