Went for a short run to warm up then did The Pit Full Body Workout in a local field, the farmer saw me toward the end of the workout and was intrigued as to what I was doing, after I had done we had quite a chat about catch as catch can wrestling, he was very knowledgeable and knew about Billy Riley and the Snake Pit in Wigan.

Originally posted 2009-04-21 17:24:45.

6 Minute kettlebell workout

Originally posted 2009-05-17 11:41:06.

Using the Gymboss Timer, myself and Bubby did 12×2 minute rounds of jump rope with 30 seconds in between. In between rounds of jump rope we did ab work, sit-ups, leg raises, rusties, twists, plank and bicycles. We followed this with 12×2 minute rounds of focus pad work alternating between gloves and pads. We then touch sparred for 4×2 minute rounds.

Originally posted 2010-11-29 22:16:45.

This workout is based on the pit workout.

After a quick warm up. 5 minutes shadow boxing, on the 30 seconds, 5 burpees, on the minute, 5 squats.

1 minute water break, then its into “blackjack” 20 press-ups, 1 squat thrust, then 19 press-ups then 2 squat thrusts and so down to 1 press-up and 20 squat thrusts, everything adds up to 21 “blackjack”

1 minute water break, then 50 straight punches left and right.
3 minutes jump rope.

1 minute water break, then 50 medicine ball sit ups, 50 medicine ball leg raises, 50 bicycles, 50 rustys, 50 medicine ball twists.

This was my workout for Mon 15th June.

Originally posted 2009-06-15 19:42:19.

Tabata interval training developed by Japan’s fitness researcher Izumi Tabata, is a high intensity workout of eight full speed sprints for 20 seconds with 10 second rest periods. One interval takes 4 minutes. It has been tried, tested and found to be highly effective for raising endurance levels of sprinters and athletes that are already highly conditioned. It was observed that after a five day routine perfrmed for six weeks, athletes increased their aerobic capacity – the ability to consume oxygen by the body – by as much as 14%.

One of the hardest aspects of performing a tabata workout is staying focused for the full four minutes. As explained above, it only takes 6 to 8 very hard 20 second intervals with 10 second rest periods to substantially improve both your aerobic and anaerobic capacity. Dr. Tabata’s study proves this. Tabata also found that short-term intense interval training is highly effective in lowering the ratio of lean body mass to fat without compromising muscle size.

This interval training method is an intense and quick workout routine but very effective.The entire routine lasts only about 4 minutes if performed correctly. The rest period can be complete rest or a less intense pace. Tabata intervals are a great way of getting a very intense workout in a very short period of time. I’m sure you’ll feel like twenty seconds has never felt so long, 10 seconds never so short and four minutes never so painful!

Here is a sample Tabata workout that consists of 4 Tabata intervals, it will last for 16 minutes. For example you can do the following exercises, each exercise will take you 4 minutes:

* push-ups
* sit-ups
* squats
* burpees

The Gymboss Timer is an excellent Tabata interval timer which sends out alerts allowing you to concentrate on your workout. This was my workout for 19th Feb. 2011.

Originally posted 2011-09-29 08:58:19.

Sardines are named after the isle of Sardinia. There isn’t actually a fish called “sardine” (funnily enough though there is one called “colin”, he used to be called “pollack” but the supermarkets thought customers were too embarrassed to ask for “pollack” so they changed its name). Sardines are a group of several types of small, oily fish related to herrings, family Clupeidae. What makes a good canned sardine? Taste of course and appearance. Good sardines should be uniform in length and width. They should have firm pinkish flesh with silvery skin, and should be tightly and evenly laid in the tin. When opened, the aroma should be mild and pleasant. Sardines can be found packed in tomato flavored sauce, mustard, vegetable oil, olive oil, brine and spring water.

If I were to list a top 10 of super foods, the sardine would be my number 1.

Sardines are one of the few foods that contain Coenzyme Q10 (CoQ10), a nutrient found the body’s cells. In a nutshell, it’s believed to have antioxidant properties and is said to enhance physical energy. Studies have also found that CoQ10 benefits those with cardiovascular diseases, particularly hypertension and congestive heart failure. In addition to CoQ10, these little nutritional powerhouses are also ample sources of vitamin B12, selenium, omega-3 oils, protein, niacin (vitamin B3), phosphorus and vitamin D. Sardines are also a good source of vitamins B2, B6, iron, zinc, and copper; a source of iodine. Sardines are also an excellent source of tryptophan, an essential amino acid.

By now, everyone is aware of the benefits of omega-3 oils to the heart and circulatory system. Omega-3 oils are also important for maintaining healthy skin. They may also protect against free radical damage which is a factor in aging skin.

Pound for pound, sardines provide more calcium and phosphorus than milk, more protein than beef steak. A 89g portion (canned in tomato sauce) contains 19g of protein and 9g of fat, of which one‐third is saturated and one third mono‐unsaturated; supplies 166 kcal, more potassium than bananas, and more iron than cooked spinach. Sardines are also extremely low in contaminants such as mercury. The bigger the fish, the more mercury it contains. Fish such as shark, swordfish, king mackerel, and tilefish, for example, contain high levels of mercury.

If you workout, sardines will provide your body with protein essential for building and maintaining muscle mass, while the omega-3s help your cardiovascular health by raising good HDL and reducing bad LDL cholesterol levels. Omega-3 oils, like the ones found in sardines, may also help speed recovery from certain sports injuries. (-:

Originally posted 2009-05-03 16:35:50.

Canned foods are often overlooked as a convenient source of nutrition. You may be surprised to learn that many canned foods are bursting with nutrients and are an easy way to add vitamins and minerals to your diet, the process of canning preserves foods and nutrients and in some cases increases the bioavailability of nutrients.

The majority of canned products are canned immediately or very soon after harvest, when nutrient concentrations and eating quality are at their highest. This ensures that many of the vitamins and minerals are retained in the can. Canning is a useful way to preserve vitamins, as concentrations of some vitamins can decrease by as much as 50% within the first 7 days after harvest when stored at ambient temperatures. Levels of some heat sensitive vitamins such as vitamin C are reduced through canning although concentrations remain constant throughout the shelf life of the product. While a 100g fresh peach has 31mg of vitamin C, 100g of canned peach slices has only 6mg. But super nutrients such as beta-carotene, the orange pigment in carrots, and lycopene, the red pigment in tomatoes, becomes easier for your body to absorb through the heating process, making canned versions a better source of nutrients than fresh versions eaten raw.

Because canned foods already are cooked, they require only minimal further cooking time. Research studies in scientific journals show that once processed, little additional loss of nutrients occurs in subsequent cooking steps. Therefore, using canned foods in casseroles, soups and stews saves preparation and cooking time, as well as energy, while providing the same nutritional value as fresh foods.

Canned fish such as mackerel, sardines and pilchards are also good for you. Canning helps to soften the bones making them edible, while fresh fish is usually cleaned and sold without the bones, thus depriving you of a great source of bone-building calcium. Tuna canned in brine or spring water, unlike fresh tuna is low in fat as the canning process removes fat and is therefore useful for those watching their calorie or fat intake. However, it doesn’t provide long chain omega-3 fatty acids.

Not all canned foods are all high in salt, fat or sugar either. Many canned products are nowadays preserved in water rather than brine or fruit juice rather than syrup.

Don’t buy cans which are dented or rusted. Also make sure that you are buying new stock. Check if the labels are not torn and the cans are not dusty. Store in a cool and dry place. Left overs should be refrigerated in a non mettalic container to retain the taste and flavor. Use the leftovers within 2-3 days, after that discard it. Don’t buy cans that bulge out at the top or bottom.

Enjoy this easy and fast way to cook, follow all the steps of instruction to store and cook the food. Eat healthy, stay healthy!

Originally posted 2009-05-13 23:04:07.

This evenings workout was another deck of cards, I’m in a hotel this evening so worked out in a small courtyard at the rear of the hotel. The exercises were:

Suits
* Spades = Boxers sit ups
* Hearts = Push ups
* Diamonds = Jumping Jacks
* Clubs = Squat Thrusts

Repetitions
* ace = 11 reps
* 2 = 2 reps
* 3 = 3 reps and so on
* Jack = 11 reps
* Queen = 12 reps
* King = 13 reps
* Joker = 25 of the previous exercise.

I did this twice for a total of 908 exercises, make no mistake about it, if this workout is done correctly there are few routines that are as challenging as this one. Don’t rest between exercises and only have a very short rest between decks.

The deck of cards workouts are some of my favorite workouts as they don’t require any equipment, can be done anywhere, are portable and are as challenging as any workouts you could try. Each shuffle of the deck provides a new workout. Give the deck of cards a whirl and you won’t be disappointed.

Originally posted 2009-06-01 22:23:43.

John Hackleman trainer of MMA champ Chuck Liddell takes you through a warm-up.

Originally posted 2009-04-24 12:59:02.

An eclectic mix of dumbbell and bodyweight exercises. Utilizing both upper body and lower body exercises at the same time. This evenings workout 9th June.

After a quick warm up:
Squats with dumbbell shoulder presses 20 reps.
Astride Jumps with dumbbell shoulder presses 20 reps.
Side squats with dumbbell lateral raises 20 reps.
Dumbbell shadow boxing, upper cuts, crosses, straight punches, 12 of each x 2 sets.
Calf raises 12 holding the dumbbells.
Calf raises 12 with the toes turned out and front and side lateral raises.
30 squat thrusts.
30 seconds mountain climbers.
30 press-ups.
20 press-ups with alternating leg lifts.
30 seconds plank.
10 bodyweight squats.
20 quantum jumps.
10 bodyweight squats.
20 quantum jumps.
16 sumo lunges on each leg.
16 lunges.
16 sumo lunges with a kick on each leg.
20 quantum jumps.
Plie squats with lateral raises 20 reps.
Dumbbell shoulder presses 20 reps.
Dumbbell arnold presses 16 reps.
Chest press with a lunge on the right leg 20 reps.
Flys with a lunge on the right leg 20 reps.
Bicep curls 20 reps.
Tricep kick backs.
Jumping jacks with front and side lateral raises 32 reps.
Chest press with a squat 16 reps.
Flys with a squat 16 reps.
Dips 15 reps.
leg circles 20 reps.
Dips 15 reps.
leg circles 20 reps.
Press-ups 3 sets of 30, wide, shoulder width, wide.
Press-ups 1 set of 20 narrow, palms side by side.
30 seconds plank.
75 Crunches.

Minimum rest between exercises of just a few seconds.

Originally posted 2009-06-09 20:02:03.