My Favorite Interval Workout

This is my absolute favorite workout to do right now. I pieced it together from some MMA stuff, as well as some agility and deceleration training from the Parisi Speed School. It’s a killer to do once, but doing it twice almost guarantees you won’t be able to do anything else the rest of the day. I’ve done it at the track, in the park, and on the stairs in our gym.

Note: videos will be added soon to illustrate the Wideouts and other exercises.

Workout / Rest

100 meters (90-95% max) / walk back to start
100 meters (90-95% max) / walk back to start
100 meters (90-95% max) / walk back to start
100 meters (90-95% max) / walk back to start
200 meters (80-85% max) / 15 seconds
20 squat jumps / 15 seconds
Wideouts (10, hold for 10 seconds, 10, hold for 10 seconds, 10) / 15 seconds
8 short-stride lunges (each leg) / -no rest-
8 long-stride lunges (each leg) / -no rest-
20 bodyweight squats / 15 seconds
400 meters (80-85% max) / 15 seconds
15 explosive pushups / 15 seconds
15 one-leg squats (each leg) / 15 seconds
400 meters (80-85% max) / 15 seconds
20 pushups / 15 seconds
10 one-leg squat jumps (each leg) / 15 seconds
800 meters (75-80% max) / 4 minutes.

***** Do the full workout two times *****

Test Weightlifting

Test weightlifting post

Eating For Energy

You can plan out your sports and dream about the fitness level you want to be in, but if you don’t have the energy, nothing will get accomplished.  Getting enough energy for some people might be just be drinking a cup of coffee, but if you want optimal health, it is time to start looking into your diet.

Recently I have been feeling tired during the day, even after I first wake up, my energy seems to be low, which is also effecting my motivation.  I started thinking more about nutrition and less about diet.  As an athlete it is easy to think about calories and how much weight you will be gaining or loosing from what you eat.  It is harder to take into consideration if you are eating optimal foods for energy.

I started thinking wouldn’t it be great if everything I ate just gave me a delicious energy boost, better than a red bull could ever do.  The answer was easy yes, it would be amazing to have more stable energy through out the day and not be on sugar and caffeine highs, or feel sluggish from malnourishment.  If you like me and want to get the most energy from what you eating read on.

Timing, Timing, Timing

Eating is just as important as training.  You can’t let your tank get too low, even if your trying to consume less calories, eat smaller portions.  Don’t skip a meal; this is the biggest tip of all.  Skipping a meal is a sure way to deplete your energy and make you feel sluggish.  Not only will you loose your energy high, it will slow your metabolism down.  You best bet is try to eat five meals a day spread out every few hours.  This way you will avoid the high and lows that come with meal skipping, followed by the over indulging that happens after missing a meal.

Mixed Meals

Sometimes I will read an article on how you should only eat carbs at one meal and the protein at another, this is all wrong if your goal is to gain energy.  The best way is to mix up your meals; eat carbs, protein and fat all together, don’t over do it, just small amounts for the most energy. Keep in mind everyone is different so you have to find the best combination of foods that work for your body.

What To Eat

Now comes the most important question; what foods give the most energy, while still being healthy.  Try to focus on items that have complex Carbohydrates, proteins, antioxidants, fiber, vitamins and minerals.  Before eating anything you need to ask yourself, “will this food make me a stronger person and provide me with the best nutrition to energize my body?”  You will be surprised at home many pieces of food you set back after asking yourself this question.  It is a great question to ask before you order off any restaurant menu.

Some foods that I find give me great energy:

•    Oatmeal
•    Apples
•    Blueberries
•    Strawberries
•    Spinach
•    Almond Butter
•    Soy
•    Sweet potatoes
•    Mango
•    Bananas
•    Grilled Chicken
•    Grilled Peppers (Red, yellow, Orange Ones)
•    Squash

This is just a sample list, feel free to leave a comment and share your most energizing food choices.

Water

Water is very cleansing and purifying for the body.  Although water doesn’t give you any calories to burn, in the long run it will make you healthier then a glass of soda.  Keeping your body hydrated is also away to keep your energy levels high.  Your body will lose energy if it is always working to keep from being dehydrated.

Overall

Remember you body is constantly burning the food you eat, so you need to keep feeding it.  Don’t just train your muscles; train your whole body to function at its highest possible level.