Yes, It’s back to back weeks for the Morris women! KP has been an inspiration to us all. She is one of our original clients and has excelled in every task we have put in front of her. She has completed the burn program with amazing results. Not only does she look and feel great, she has done it with nothing but good choices and hard work. There are no gimmicks with KP! Currently, she is training for a 1/2 marathon on the running plan which has been named after her. Athlon Elite was proud to name our first running plan after KP, and will continue to use her as an example of how to succeed. On a side note, KP was spotted running on Islay Hill yesterday, and she was flying! Great job Girl, we are proud of you…. and now you are the next Spartan of the week! Congrats!

This is a simple, 2 movement training session. The pushup and the snatch are excellent exercises, and develop your entire body when used together. Weight on the snatch can be as simple as 5lb dumbells or 40kg on the powerlifting platform. Enjoy!

40 Snatch (10 lb DB)

80 Pushups

30 Snatch

60 Pushups

20 Snatch

40 Pushups

10 Snatch

20 Pushups

Note: Athlon Elite does not recommend powerlifting without shoes (or pants in this case)

No, we are not “tree-huggers” but hear us out. Surviving without oil is going to be an issue sooner or later, so we might as well start preparing*. Basically, living without oil simply implies not driving your car as much. This is not only good for the planet, but also good for your health. To put it bluntly, better cardiovascular health will make you feel better in all aspects of life. You will be less tired, less fat, less likely to get sick, and less likely to fail miserably in the bedroom. Contrary to what those commercials tell you, “getting back in the game” could be as easy as riding your bike to work every-day and not worrying about side affects like dry mouth, and erections lasting longer then 9 hours! (Hey, they can say it on TV)

So, get out and walk, ride, swim, hike, or skip to work. It’s good for you. Here are a few tips to becoming more “carbon neutral.”

1) Be better at time management, and plan the time necessary to get to your destination a bit slower.

2) Buy a basket, and maybe a trailer for your bike. It has plenty of room for your backpack and the kids!

3) Change your closet, and get some clothing that breathes well, and also some clothing to battle our extreme weather conditions on the central coast. I don’t know… you may need that North Face Sub Zero Jacket on those icy 45 degree mornings. It’s very similar to climbing K2.

4) Get the proper foot wear. Go to GH sports for example and get your feet analyzed for free.

5) Make a commitment and reward yourself. This is a great way to make it all worth it. If you save $200 a month in Gas, then you can finally afford that new Coach wallet, or maybe a solid gold toilet seat. Not to mention the money you save on buying those little blue pills that say Pfizer on them.

Good luck, and remember Athlon Elite is dedicated to your health, even when you are at work.

* Yes, we do realize that when Gas is gone, cars will prevail with technology. Then we will rename this segment “How to survive being lazy.”

This is a dynamic exercise that relies heavily on the strength of the hips, but also on the stabilization provided by the core and shoulders. This exercise can be used in a circuit training session with high repetitions to increase anaerobic tolerance, or it is equally suitable in power-lifting applications. The exercise mimics the traditional snatch, and can be performed from the floor, or from the hang position. Grip strength becomes very important when increasing weight and should be taken into consideration as well. This is a great exercise for all levels and abilities. There is some form to be learned, and the trainers at Athlon Elite will be ready to show you the right skills!

Protein shakes are not the devil. The companies that sell them are. They would have you believe that drinking their shakes after a workout would somehow magically turn you into a lean, mean, muscle bound machine. It’s all about mass right? Wrong. They’re time for honoring themselves, with their fake science, and empty promises, will soon be at an end. Truth be told, the shakes do have a place in a healthy diet. Just not immediately after a workout. The key to proper muscle growth starts with proper recovery. Science has clearly shown that carbohydrates with a little protein following a workout is key. It also must take place within 30 minutes, or your window of opportunity slams shut faster then you can say “Male Enhancement!”

The fact remains that a protein rich meal approximately 90 minutes to 2 hours post training is essential. This is the first case where a protein shake can benefit the modern athlete. Depending on your weight, 25-50 grams of protein is ideal in this situation. Remember: More is not better. I would say that 1/2 grams of protein per kg of body weight is ideal. (Example: 220 lb male = 100 kg = 50 grams of protein)

The other ideal placement for protein shakes is before bedtime. This is a double edged sword for getting the most out of your recovery. First, eating a protein shake at bedtime theoretically increases the thermal affect of eating at night. This results in a more efficient metabolism. Second, bringing additional amino acids into your body before bed (sleep is where most anabolism takes place) is a fine idea. Last, most people enjoy sweets at night. A little chocolate milk with protein powder (around 200 kcals) is better then that Ice cream you have been inhaling while watching Sportscenter.

The bottom line: Don’t use protein shakes after a training session for at least 90 minutes. They are healthy, but only when consumed at the right time. If you want more details, just contact the sports nutrition experts at Athlon Elite. We will always be ready to help you reach your goals.

Vicki has been with us since the beginning and never shows up without a smile and amazing motivation. After beginning on the burn program, she has progressed into our running program. The program consists of 4 days of running aimed at bringing her to a 70 minute long run in only 7 weeks! Not only does this program demand commitment, but it is also considered more advanced and more difficult. She recently competed in her first 5K running race, and is looking to run in her first half marathon. Starting a new program is always difficult, and running can be exceptionally hard to commit to. Vicki has done wonderfully, and has even shred a little body fat along the way. So, do you have what it takes to complete “KP’s 7 weeks to runing bliss?” Vicki did it, but can you?

Yes, Kids. This is a simple workout for the entire family. It can be done at a park, on vacation, or in the comfort of your own home. All you need is a jump rope and a light dumbbell (or can of juice). These workouts are also a great group activity for the workplace. It’s simple, easy to learn, and good for the entire body. Have fun!

4 Rounds for time:

20 Dumbbell Prone Passes

30 Pushups

40 Situps

50 Squats

2 min Rope Skip

Yes, this is more like survival from cancer, yet still survival. Skin carcinoma is very popular with good reason. We idolize the bronze look as the “healthy look.” This could not be further from the truth. While being “bronze” “golden” or “tan” may be sexy, it is definitely not healthy. Even if you don’t get cancer, you will wrinkle faster and get more freckles and moles, so there goes the sexy card to… bummer!

I won’t bore you with the sunscreen details, but you can read about them at the following site.

http://en.wikipedia.org/wiki/Sunscreen 

Soft, safe, and healthy skin comes from proper protection. Get yourself educated, find a sunscreen that works for you, and wear it. They are not all oily and greasy by the way. Bullfrog makes an awesome sunscreen that is alcohol based. It works great, and lasts all day at the beach. The spray sunscreens are best to be avoided. They are difficult to apply evenly, and are expensive.

As always, Athlon Elite watches your back.