Workout Submission Saturday - Week 7

Submission Saturday!

Hopefully you've been inspired to share your MyPlate with everyone. Remember half the fight is in the kitchen. Here's a little tid-bit of information just to prove my point:

According to the November issue of the public Health Nutrition, people consume 200 more calories when they eat out as opposed to having home-cooked meals. Researchers also found that diners in both fast-food and sit-down restaurants upped their intake of saturated fat and sodium.

As for myself this week, while I couldn't make a cooking video of this creation: here it is - Chicken Pilaf. Now the way I did it was using a Tajikan recipe somewhat similar to what I found here. 

http://foodperestroika.com/2013/10/18/traditional-uzbek-plov/

The only difference was that I used chicken thighs, had onion, and added in turmeric.

This took lots of time to prepare and cook, but all that work paid off to nearly five meals I could spread out throughout the week.

Now even though this week was dedicated to getting active in the kitchen, that's no excuse to stop getting work in and burning those calories. Share what you've done this week.

Share your submission today!

*Respond to this blog post down below*

Heads Up! Our Week 9 run over the 59th st Bridge is coming up. Ramp up the cardio and start getting prepared!

Workout Submission Saturday - Week 6

Submission Saturday!

Amp up the submissions if you want to see that summer beach body now!

Share your submission today!

*Respond to this blog post down below*

Workout Submission Saturday - Week 5

Submission Saturday!

We're five weeks into the challenge and does time fly by. By this point your workout submissions should be looking more rounded-out than before. I appreciate  the turnout this week.

Let's keep it up!

Share your submission today!

*Respond to this blog post down below*

Winter Fitness Group Challenge - Week 5: Core Training

I think by now, many of you have established that this program and blog isn't your usual run of the mill fitness blog. I go into deep detail in every decision I make due to the obvious fact that not every person is the same; there is no "cookie-cutter" program out there that will deliver results.

Staying along that same premise, this week is dedicated to core training. I want you to take that idea of what you thought was core training (just doing crunches) and throw it out the window.

My reaction most of the time when people say they know about how to train their core.

I personally wanted everyone to just see and count the amount of musculature that your core actually accounts for. I found this great picture that illustrates just that in a simple point of view.

When you see people doing crunches, they really just target one muscle of the core: the rectus abdominal. Clearly, just by that illustration: that's just not enough.

My philosophy around training the core is revolved around the NASM OPT model and the phases of training: stabilization, endurance, and strength. If you revolve around those three paradigms of training, you can create a core with such dynamic strength that both your upper body and lower body strength and stability will increase by a threefold. Add in that you'll never have a lower back injury in your life again and I think the offer sounds too good to be true.

This Weeks Goal: 

Utilize Your Core Three Times a Week

So this week, I am setting aside the following dates as open one-on-one practice

to get to know a few pull exercises that can benefit you, no matter the goal.

Here are the four days I will make available: 

Tuesday, March 10th: 6:00 pm - 7:00 pm (at the free weights office)

Thursday, March 11th: 4:00 pm - 6:00 pm (ask front desk to contact me)

Friday, March 12th: 1:00 pm - 1:30 pm (at the free weights office)

Sunday, March 15th: 11:30 am - 12:30 pm (at the free weights office)

Remember you have to either submit a reply below with the date you want to come in or respond via email at jshapiro@ymcanyc.org.