“Training gives us an outlet for suppressed energies created by stress and thus tones the spirit just as exercise conditions the body.”

– Arnold Schwarzenegger

Physical Preparation

Body Weight Workout 1

1.) Body Weight Squats  - 20 reps

2.) Pushups       - 10 reps

3.) Plank Holds         - 30 seconds

4.) Jumping Jacks - 30 reps

5.) Crunches            - 10-20 reps

Body Weight Workout 2

1.) Reverse Lunges      - 10 reps per leg

2.) Burpees       - 10 reps

3.) Superman's          - 10-15 reps

4.) Mountain Climbers   - 15 each leg

5.) Russian Twists      - 10 per side

Body Weight Workout 3

1.) Glute Bridges - 10-15 reps

2.) Diamond Pushups     - 10 reps

3.) High Knees          - 30 seconds

4.) Inchworms           - 10 reps

5.) Side Bridges  - 10 each side

Rest 30 seconds between each exercise. At the end of the round rest 1 minute then repeat until 5 rounds completed.

Nutrition 101:

Why is protein important?

Protein is crucial for several reasons:

  1. Building and Repairing Tissue: Proteins are the building blocks of your body's tissues, including muscles, skin, and organs. They help repair tissue damage and promote growth and development.

  2. Enzyme Production: Many enzymes are proteins that facilitate biochemical reactions in the body, such as digestion and metabolism.

  3. Hormone Regulation: Proteins are essential for producing hormones, which regulate various physiological processes, including growth, metabolism, and mood.

  4. Immune Function: Proteins are vital for a healthy immune system, as they form antibodies that help fight off infections and illnesses.

  5. Energy Source: Although carbohydrates and fats are the primary energy sources, proteins can also provide energy, especially during periods of intense physical activity or when other energy sources are depleted.

  6. Transport and Storage: Proteins transport and store essential molecules, such as oxygen (via hemoglobin) and iron (via ferritin).

Essentially, proteins play a critical role in maintaining overall health and well-being.

How much protein do you need?  The Recommended Dietary Allowance (RDA) for protein varies based on several factors, such as age, gender, and level of physical activity. 

The values are based on the assumption that an adult consumes approximately 0.8 grams of protein per kilogram of body weight each day. For example, a person who weighs 70 kilograms (about 154 pounds) would need around 56 grams of protein daily.

Athletes and those engaged in more intense physical activities may require higher protein intake to support muscle repair and growth.

The recommended protein intake for athletes can vary based on the type of sport, intensity, and training volume. Here are some general guidelines:

  • Endurance Athletes: 1.2 to 1.4 grams of protein per kilogram of body weight per day.

  • Strength/Power Athletes: 1.6 to 2.2 grams of protein per kilogram of body weight per day.

For example, an endurance athlete weighing 70 kilograms (about 154 pounds) would need approximately 84 to 98 grams of protein per day, while a strength athlete of the same weight might need between 112 and 154 grams of protein daily.

It's always a good idea to consult with a sports nutritionist or dietitian to tailor protein intake to specific needs and goals.