R and R and R

RECOVER

RECOVER

RECOVER

How easy is that? One of the three major facets of my On-line 30 minute quick-fit
workout calls for you to rest. I'm not asking you to climb Everest here just to relax in ways that are constructive rather than destructive. For example, you can still party. Just don't go crazy.

R&R is just as important as the workouts themselves, especially when the workouts are this challenging. Rest is when your body grows. If you're serious about getting the most out of your workout, make it a point insert some form of relaxation into your day. In addition to the general psychological benefits you'll experience, your body will become more fertile soil for growth

Remember, lifting weights tears down muscle fibers. Only after you've completed your workouts will the affected muscle tissues rebuild. To allow that process to unfold, you must give your body adequate downtime between workouts.

10 REASONS Why you want to work out with Major

1. You'll save time - Major won't waste your time, the workouts are short, focused and jam packed with action

2. You'll have fun working with Major - His positive, direct approach will help you focus on making changes for a healthier lifestyle

3. You'll enjoy working out with a diverse group of people with similar fitness goals

4. You'll never get bored - Major mixes it up with lots of different exercises and techniques

5. You'll learn to stay fit - you get a biweekly e-newsletter with encouraging messages and tips to stay on track

6. You'll feel better - physically and mentally

7. You'll look better - you'll be surprised how other's will notice your healthier apperance

8. You'll gain more energy - you'll be able to get more done and feel better about it

9. You'll gain more disicipline about your exercise and nutrition habits

10. You'll inspire others around you to become healthier through the example you're setting

To all the Fathers from Major @ www.majorfitnessbootcamp.com
"Have a Happy Father's day"

Soda outkills terrorists

1 .Soda may cause cancer, consuming two or more soft drinks per week increased the risk of developing pancreatic cancer by nearly two fold compared to individuals who did not consume soft drinks. The study "followed 60,524 men and women in the Singapore Chinese Health Study for 14 years. During that time, there were 140 pancreatic cancer cases. Those who consumed two or more soft drinks per week (averaging five per week) had an 87 percent increased risk compared with individuals who did not."



2 .It's not just about calories. Calories grab headlines, but recent science is showing that diet soda users are still in the crosshairs. A 2005 study by the University of Texas Health Science Center showed that there's a 41 percent increased risk of being obese—and a 65 percent increased risk of becoming overweight during the next 7 or 8 years—for every can of diet soda a person consumes in a day. Admittedly, this one should be higher on the list, but I wanted to make sure the article-skimming crowd knew the score up front: that diet sodas are very much a part of the problem.



3 .Diet? Um, that's just like your opinion, man. When it comes to soda, treat the word "diet" as a slogan. A study at Boston University's School of Medicine linked diet soda with increased risk factors for heart disease and diabetes. To be more specific, the study "found adults who drink one or more sodas a day had about a 50 percent higher risk of metabolic syndrome," which is a cluster of risk factors such as excessive fat around the waist, low levels of "good" cholesterol, high blood pressure, and other symptoms that lead to heart disease and/or diabetes. And, for those of you only concerned about how you look in the mirror, "Those who drank one or more soft drinks a day had a 31 percent greater risk of becoming obese."

4 .Soda outkills terrorists. A study out of the University of California, San Francisco, shows that soda has killed at least 6,000 Americans in the last decade.

From ABC News: "The new analysis, presented Friday at the American Heart Association's 50th Annual Conference on Cardiovascular Disease Epidemiology and Prevention, offers a picture of just how horrifying the damage done by excess consumption of sugary drinks can be.


Using a computer model and data from the Framingham Heart Study, the Nurses Health Study and the National Health and Nutrition Examination Survey, researchers estimated that the escalating consumption between 1990 and 2000 of soda and sugar-sweetened beverages, which they abbreviated as 'SSBs,' led to 75,000 new cases of diabetes and 14,000 new cases of coronary heart disease.

What's more, the burden of the diseases translated into a $300 million to $550 million increase in health care costs between 2000 and 2010.

5 .It's the "real thing" . . . not exactly. Should having the number one caloric source in the world come from something that's entirely manmade be a metaphor for a dying world? It doesn't have to be this way. After all, there's nothing in soda that we need. In fact, there's nothing in soda that even comes from the earth except caffeine, and that's optional. It's a mixture of altered water (injected with carbon dioxide gas), artificial flavors (yes, "natural flavor" is artificial), artificial color, and phosphoric acid, along with its sole caloric source that is a by-product of genetically modified corn production and offers virtually no nutritional value. It's about as real as The Thing.

My Busy father workout

MY BUSY DAD WORKOUT!

20 JUMPING JAXS

20 (bw) BODY WEIGHT SQUATS

20 PUSH-UPS

20 JUMP LUNGES

20 MOUNTAIN CLIMB

15 BODY BUILDERS

30-60 REST BETWEEN CIRCUITS

TIME YOURSELF ON THE FIRST ROUND AND TRY TO BEAT YOUR TIME.
REPEAT 4-8 ROUNDS.

COMMITTED TO YOUR SUCCESS!!!

Major

My on the road 500 rep body weight challenge

Warm-up

12 stationary walk outs with (3 second hold out and back).

30 jumping jaxs

20 close grip (tricep push ups)

10 jumps or squat thrust

40 Squasts

25 dips or military push-ups

20 total alternating lunges

15 supermans

30 bicycles (15 per side)

25 lateral lunges

25 mountain climbs double time

REPEAT

On the road WWW(Warrior Wednesday Workout)

round 1

50 jumping Jaxs
20 total alternating lunges
30 push-ups
50 Squats
20 total push up to plank
30 total split lunge
30/30 second side plank
50 total High knee run

round 2

50 total Mountain climb
20 total lateral lunge chops/with or with out med-ball
30 dips
50 sumo squats
10/10 side plank lift each side
15/15 total leg curls / with or with out med ball
60 second plank
100 jump rope

Repeat if you can