Yoga Intervals
Perform the following 20 yoga positions.
Hold position for 40sec.
Rest 20sec.
Repeat entire round 2x.
Here is tonight's Spotify yoga play list. .
http://ow.ly/21RvG5
Yoga Intervals
Perform the following 20 yoga positions.
Hold position for 40sec.
Rest 20sec.
Repeat entire round 2x.
Here is tonight's Spotify yoga play list. .
http://ow.ly/21RvG5
Last night's RSBC bootcamp #TRXWorkout was a #kickassworkout and we listened to 80's pop for nostalgia. http://t.co/yr0nHWH7Hx
Thursday night's workout was doing the VZW Classic 5K in Morristown NJ.
However, due to the heat, the race was downgraded to a 2.2 fun run/walk.
Have fun!
Tonight we run and do the Lewis Morris Parcourse.
Of course we are tougher than this course so we will Change it up and add tons of extra stuff like pushups at every other station and leader roll backs to really maximize the workout for everyone.
See you there at 6:30pm.
Peace,
Theo
The 300 workout!
300 reps total and 1 mile run.
Workout:
20 Atlas Get Ups
20 Burpee Overhead Presses
20 Spider Climbers
20 Leg Lift Spikes
20 Star Jumpers
1/3 mile run
Repeat 3x for time.
Total time 28-30 min.
Do not go overtime, 28-30 min max.
If you only perform 2 rounds in 30 min.. stop!
We do not want to over train.
Good luck and remember to recover with prograde workout, available here http://healthmindhealthybody.getprograde.com/pre-and-post-workout-drink.html
8th Annual Verizon Corporate Challenge: RSBC Member/Friends & Family Registration
Attention RSBCr’s-
Continuing the great tradition of New Jersey's premier corporate fitness event in downtown Morristown.....
RSBC Team Sign-up
https://runsignup.com/CorporateTeams/RSBC
Attention RSBCr’s-
Continuing the great tradition of New Jersey's premier corporate fitness event in downtown Morristown.....
RSBC Team Sign-up
https://runsignup.com/CorporateTeams/RSBC
This year's event will be held Thursday evening, July 18, 2013 at 7:30PM.
Morris County's largest fitness event (over 4,000 participants). Now accepting individual entries as well as Corporate running teams
HopeLine is a phone recycling program exclusive to Verizon Wireless that collects wireless phones and accessories from any wireless service provider, and refurbishes the phones or recycles them in an environmentally friendly way. Proceeds from the HopeLine program benefit victims of domestic violence and non-profit advocacy agencies. For more details, click here. | |
Jersey Battered Women's Service, Inc. (JBWS) has provided valuable life-saving services to victims of domestic violence and their families. Their mission is to prevent domestic violence through the protection and empowerment of the victim, to rehabilitate family members, and to educate the public about domestic violence and its consequences. |
· Place
· Headquarters Plaza Pioneer Park
Morristown, NJ US 07960
Entry Fee Schedule
(NOTE: the fee schedule below is subject to the event's participant capacity limit of 5,000. This limit may be reached at any time.
If and when this limit is reached, all entries will close regardless of the below schedule.)
Entry Deadlines
RSBC Team Sign-up
https://runsignup.com/CorporateTeams/RSBC
If you have any questions regarding this communication please contact me directly at 973-768-3625.
Who's lookin out for your health & wellness?
Theo Tilton Jr. NASM CPT FNS JGSI Founder, Principal Coach 1.855.946.RSBC (7722) 1.973.768.3625 (m) Ripped & Sexy Bootcamp ® TLT Mind & Body LLC 48A Phoenix Ave Morristown NJ 07960 |
Find RSBC on Fbook
http://facebook.com/rippedandsexybootcamp
Follow on Twitter
http://twitter.com/NJBootcampers
thewarmup
Perform a sampling of each movement in the circuit as a preview/warm-up for only 5-10 reps each or 45-60 seconds. Then stretch using dynamic stretching and workout specific stretches.
theworkout (WOD) 5/30/13
Perform the following time specific circuit in a 30/30 time sequence for two rounds then take a 90 second break. Follow up with two more rounds with a 40/20 time sequence. Then recover 2 min. Total time 24-28 minutes.
· Jump Rope
· Liebert Burpee Presses
· Hurdle Hops
· Med Ball Torso Twist Pass
· Low Row Partner Band Pulls
thewarmdown
Lightly keep the body in movement either through light jog in place, seal jacks, or stiff- leg marching for 2-3 minutes then begin static stretching routine to target all muscles used in the WOD.
Steps Mini circuit on parcourse
Run/Steps
Sandbag swings
Push press
Dips
Seated leg lifts
Repeat 3-4X
24-28 min
Introducing Breakdancers!
25 reps ea exercise in routine.
2x rounds
With 1/4 mile run.
All of you kicked butt tonight!
8th Annual Verizon Corporate Classic 5K
Thursday, July 18th, 2013
Event Start – 7:30pm
Event Location:
Headquarters Plaza
3 Speedwell Avenue
Morristown, NJ 07960
NOTIFICATION WILL BE SENT OUT IN THE COMING WEEKS REGARDING
WHEN YOU CAN REGISTER SO PLEASE STAY TUNED!! ONCE REGISTRATION IS OPEN,
DO NOT DELAY AS THE WEBSITE WILL SHUT DOWN UPON EVENT CAPACITY
And the #1 worst carb ever is...
High Fructose Corn Syrup
Although high fructose corn syrup (called HFCS and “corn sugar”) may sound healthy, it actually is anything but. This dirt cheap, chemically-altered sweetener shuts down leptin, a fat-regulating hormone in your body that is responsible for sending “hunger signals” from your stomach to your brain.
Essentially leptin lets you know when you’re full. And when your brain doesn’t get the message, you keep eating and eating and eating while the manufacturers of high fructose corn syrup, and the products that contain it, keep making more and more and more money.
Here’s an example from a recent study. Test subjects were divided into two groups—one was given a glucose (sugar) beverage to add to their diet, while the other group was given a beverage containing high fructose corn syrup to add to their diets. While both test groups gained weight, the group consuming high fructose corn syrup packed on intra-abdominal fat (or belly fat).
Why is that so startling?
It’s because this particular kind of fat causes diabetes and heart disease. So, not only is high fructose corn syrup causing you to eat more than you should, it is literally putting your health at risk.
According to the U.S. Department of Agriculture, the average American consumes 42 pounds of HFCS a year. That’s more than 75,000 empty calories that have no nutritional value! What’s more, teenagers are consuming 15 to 20 teaspoons of HFCS a day when they need to be eating nutrient-dense foods for growth and lifelong health.
It’s no wonder that The American Journal of Clinical Nutrition says that HFCS use increased by 4,000% between 1970 and 1990. The manufacturers of HFCS really are cashing in big… just like drug dealers… while America is adding belly fat at a very dangerous rate.
Speaking of a drug, have you ever indulged in a sweet dessert that just wouldn’t fill you up no matter how much you ate? One of those treats that you have no self-control over, like, oh, I don’t know… maybe soft drinks, fruit juices, energy drinks, ice cream, pudding, jellies, most “fat-free” foods, chocolate, crackers, cereals, syrups, candies, or desserts? If that’s the case, you may want to check out the food label. Chances are it contains a large amount of high fructose corn syrup.
And remember, on American food labels ingredients are listed in order of the most abundant to the least. So if, for example, you see HFCS listed anywhere in the first five ingredients, that’s very bad. Instead, you’ll want to choose a version that doesn’t contain HFCS at all.
As an alternative, I recommend using only natural unprocessed sweeteners but be careful here, many healthy alternative sweeteners have also been processed. Look for the words “RAW”, “Unprocessed”, “Unfiltered”, +”Organic”
· Coconut Sugar
· Stevia Leaf
· Honey
· Agave
It’s important to remember that you should use all sugar alternatives, even “natural/organic” ones, sparingly. Let your body learn that it doesn’t need sweets all the time to be satisfied, and you’ll be on the fast track to better health.
Now, while High Fructose Corn Syrup just may be the #1 worst carb ever, does that mean you should be avoiding ALL carbohydrates? Absolutely not! Carbs aren’t the enemy, just like fat isn’t…these nutrients are a healthy part of any wholesome fat-burning diet.
There are many secrets that can be used to help bring out the natural sweetness in foods and drinks without adding any sweeteners at all. For instance, Cinnamon, when used in the right amounts will actually create a level of sweetness in coffee and oatmeal. Lemons & limes bring out a hint of sweetness when combined with mint in a bowl of berries or a hot cup of tea. 100% coconut water can be used in a 50/50 portion to ice tea as a sweetener plus it add tons of electrolytes. I’m not saying that you need to stop using sweeteners all together, but if you are on the road/journey to body transformation then you may want to pay attention how much sweetener you are using and why.
If you can't kick the bread habit, then this bread is a great substitute.
7 Sprouted grains.
Totally awesome!
I need your help!
I invite you to register, donate and raise some FUNds with me for New Jersey AIDS Services (NJAS).
I am leading this special fitness challenge FUNdraising event called BodyBasics Fitness Challenge 2013.
To make this really as easy as possible for your to participate, donate, and fundraise, I have created a RSBC team on the events.com website.
The event is going to be an awesome 60 minutes of fitness FUN with three levels (20-min ea) of participation.
Each level is filled with the exciting exercises you experience in RSBC, +plus a few more that you may have never seen before!
The event is on Sat, Mar 23rd 2013 at 12 noon.
You can register as an individual, create your own team, join the RSBC team, or just donate and help us raise FUNds.
During your registration you can set up your own fundraising page that you can share of FBook, Twitter, and other social media.
Check out how easy it is to register on the RSBC team…
To join the RSBC team at the event
1. Click the link or copy and paste to your browser: https://www.events.org/creg.aspx?e=45971&m=10&team=197
2. Complete the form and select which registration level you want to participate. (hint: the $50 level gets you an event t-shirt)
3. Optional to Set-up your events.com Account
4. Click the [Process Now] Button
5. Your Done!
What is the Body Basics Fitness Challenge?
http://rippedandsexybootcamp.blogspot.com/2013/01/coming-soon-2013-bodybasicsfitnesschall.html