Thursday, April 24, 2008

45 things to do with a weight vest

This is pretty straight forward. Here is a list of things you can do while wearing a weight vest. I do not recommend do any of these the day before a heavy lower body workout.

  1. Go for a walk.

  2. Play tag with your kids.

  3. Do your whole workout with it on.

  4. Clean your house. You gotta do it anyway, might as well kill two birds with one stone.

  5. Drag the sled

  6. Push or pull the prowler

  7. Farmers walk

  8. Walking lunges

  9. Box jumps

  10. Chin ups

  11. Push your car

  12. Safety squat bar squats (pull it down in front so it sits up higher. Go light for higher reps)

  13. dips

  14. Blast strap push-ups

  15. Kettlebell work

  16. Tire flips

  17. Backward med ball throws

  18. Anything on the ramp

  19. Keg Carries

  20. Sandbag shouldering

  21. Bear crawl

  22. Atlas stones

  23. Fat man rows

  24. Calf Glute Hams

  25. Back raises

  26. Tornado ball

  27. Hit a heavy bag

  28. Hit a speed bag

  29. Sledgehammer swings

  30. Running stadium steps

  31. Hang for time

  32. Barbell complex

  33. Turkish get ups

  34. Burpees

  35. Plank

  36. Side Plank

  37. Ab wheel

  38. Cut your grass

  39. Wash your car

  40. Play basketball

  41. Ride your bike

  42. Rollerblade

  43. Ab work

  44. Shovel snow

  45. Jumping jacks

There you have it. If you have any others you would like to add let me know.

Thursday, April 10, 2008

Eating good on $30 a week!

With the economy slowing down and gas prices going up, that mean things are going to get more expensive. Everyone needs to eat, and you can eat good for $30 a week. Most people spend $30 a week at restaurants or at the bar. Plan well and eating healthy is not as expensive as you think.

I usually shop at several different stores during the week depending on what I need and what is on sale. If you do your homework and budget well, you will be able to accomplish this and not feel as pinched when you leave the store. Here are a couple of things to help you make this work.

Plan your attack. Look at the sale papers and make your list.

Go to a farmers market. You will get fresher produce for a lower price because it is local (less travel = less gas) and you are supporting your local economy.

Get creative. You will be limited on what you can buy on $30 a week but with some creativity in the kitchen, you can come up with some different recipes.

This list is assuming you have some spices and other items but these will cover all if not the majority or your daily calories.

This list is for the month.

Item - # needed - cost/per - store where purchased

frozen vegetables - 20 bags - $1 each - local chain grocer

apples - 2 bags - $8 each - Sams Club (10# each)

quick oats - 1 can - $1.50 - Aldi

Whey Protein - 1 bag - $31 - Sams Club (6# bag)

Boneless/skinless Chicken breast - 10 lb - $1.99/LB - Local chain grocer

Eggs - 4 dz - $1.50/dz - Sams Club

Peanuts - 2 cans - $2.50/each - Local grocer

Pasta - 1 box - $1.00 - Local grocer

Pasta sauce - 2 cans - $1.00/each - Local grocer

Potatoes - 1 bag - $2.50 - Local grocer

Jif peanut butter - 1 jar - $3.00 - Local grocer

Cheese - 1 block - $1.79 - Aldi

Ground beef 90% lean - 3 # - #2.25/lb - Sams Club

Rice - 1 pound - $.50-$.75 per pound - local grocer

Now before you email me to tell me what is not in there and what should be taken out. My point is that eating better is not as expensive as you think. People make excuses all the time about how eating healthy is expensive. That is because what they are buying is not healthy. Yes a good steak is expensive but so is shelling out $2.50 a box for crackers that is going to do nothing but make you fatter.

As you can see this is a very simple list and some items could be interchanged. My point of this was to prove that you do not have to spend an arm and a leg to eat good food. Now for the final breakdown. The total cost was $117.97 so you have $2.03 for what ever you want.

These are the daily averages.

Calories 1756

Protein 149 g (33%)

Carbs 153 g (28.5 g fiber) (34%)

Fat 63 g (32%)

It is that simple. Save some money and eat good.

Wednesday, April 9, 2008


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