By Todd M. Cambio | May 22, 2013
Great workout today after many of us competed in the Beach Bold r Dash 5K Obstacle Course at Misquamicut Beach in Westerly, RI. We are entering week 3 of the program.
We started off with foam rolling and then into a variation of our continuous warm up routine. Things like butt kickers, high knees, grapevine, lateral shuffle, in-line lunge with a twist, inch worms and skips to name a few of our movements.
Next we went into a workout of the day which was a ”1…10…10″ Spartan Run Ladder. To simplify, we ran at roughly 80% top speed for 10,000 feet! So great metabolic intervals!
Nutrition Task #5: Increase Your Healthy Fats
What I am talking about here specifically is increase your Omega 3′s! Fish oil is my favorite source for this. Take about 12-15 grams for the remainder of this program. It has incredible health benefits, the two biggest are reducing inflammation in the body and getting a metabolic boost. After the 28 Day Flat Belly Program is over, then go down to around 2-3 grams per day.
Other great benefits of Fish oil (and other Omega 3 containing foods);
- Ability to lower the body’s cholesterol
- Reduce overall blood pressure
- Keep you fuller longer
- Helps with the body’s ability to burn fat
- Possibly reduce the risk of certain types of cancer
Look for a fish oil supplement that contains around 300 mg EPA and 200 mg DHA. Don’t buy cheap crap.
Its recommended that you always consult your physician, especially if you are on any kind of medication. Here is a good one:
Other great healthy Fat Sources:
- Cold water fish (like Salmon)
- Plant oils
- Nuts & Seeds (Flax Seed is a great one)
- Omega 3 eggs
- Wild game/free range animal protein sources
OK guys, that’s it for today! Get your workout in and eat well!
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By Todd M. Cambio | May 15, 2013
Day 13 – 28 Day Flat Belly Formula!
So far we are seeing some great results for those committing to the program. So keep it up! For those struggling, just show up!!! The rest will take care of itself!
There have been a few questions about the Nutrition Task #3 – Eliminate all processed whites
So here is my summary:
Eliminate all processed whites means do not eat or drink anything that has processed sugar and processed flour. We will get more detailed with the other processed stuff later. Remember, your meal plan is a living document. You are learning to change your eating habits with ONE TASK AT A TIME. Some will do every task, some will decide which ones make the most sense for them.
Things that you should not have:
- No sugar, cream, creamers, etc. in your coffee
- Avoid white processed foods like cereals, pastas, white rice, breads, chips, flavored yogurts, chocolate milk, etc.
Things that you can have that are a healthier choice:
- A touch of farm fresh milk n your coffee
- Honey in your tea
- Try whole grains like brown rice, quinoa, faro, lentils, etc.
- If you are having dairy, think farm fresh milk and plain yogurts.
- Start substituting in more fresh veggies
Awesome White Foods:
- Plain Non-Fat Greek Yogurt
- Certain Beans
By now you should have:
- Committed to change things up
- adjusted to your meal plan
- learned to fire you lower abs by firing your legs up past your belly button
Here is a great Lower Ab Movement: TRX Pendulum. Basically it is a tuck going from one side of the body to the other in a rhythmic fashion! We will work on keeping the head up a touch for a neutral spine…but overall great job!
Here is when the workouts start to increase in intensity and challenge you to do things you just won’t do in any other gym!
Here is a video of just one of our metabolic booster portions of the 28 Day Flat Belly Formula. This is one lap of our indoor obstacle course:
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By Todd M. Cambio | May 13, 2013
Wow! One week down and the results are very encouraging. We have people losing up to 5 lbs so far!! Great job peeps!!!
The workouts are definitely challenging, but as always, nutrition seems to be the biggest mental hurdle. We will get to the nutrition in a bit. First lets go over the workouts.
Our workouts are all full body workouts training from fingertips to toes! We designed a periodized program that emphasizes the lower abs through knee flexion movements, meaning NO ab exercises that do hardly anything at all like sit-ups and crunches. We are doing things like TRX core (tucks, mountain climbers, pendulums, etc.), core sprinters, knee to elbows, burpees, and more! Here is a snap shot of our 5 day program. We are breaking up the days into metabolic conditioning days and strength based days. Our metabolic days focus on sprinting and full body movements that get the heart rate cranking. Our strength days concentrate on lifting heavy things with low reps with great form. This still gets your heart rate up if done correctly!
We are doing 3 metabolic days:
- Hurricane Cambio: sled pushes, shuttle runs, TRX core, slam balls, med ball slams, sprinters and more…
- Spartan Sprint Ladders: partner sprint training where we use the “I go U go” method. 1…10 was our first ladder!
- The Shift: Giant Ropes, TRX, weight plate abs, Burpee combos, and more!
We are doing 2 strength days:
- “I Go U Go” – Kettlebell based day: swings, presses, goblet squats, pull ups and more
- “Bells: Barbells, Dumbbells and Kettlebells”: get ups, windmills, dead lifts, shoulder press, rows, pull downs, bench press and more…
All our workouts start with some foam rolling/trigger point work followed by a dynamic warm up into joint mobility work and/or animal movements to prep the system properly!
Now, for the nutrition element!
I am assigning 2 tasks a week (on Mondays and Thursdays) so that people have time to make the changes and get accustomed to the changes. We are also weighing in every Monday and Thursday or Friday so that people can see if its the weekend that is sabotaging their efforts. Generally, the problems arise on the weekends starting Friday night.
Here are the tasks so far:
- Drink ONLY water as a beverage. Yes…NO ALCOHOL. I did allow for one coffee and one tea per day.
- Start a food journal with everything you eat and drink. as well as amounts and times of day.
- Eliminate all processed white foods
Everyone got a meal plan template that that customize as they go with their likes and dislikes for food. They adjust their meal plan as they go based on the tasks assigned. So it really is a living document.
For those not losing weight, I can almost guarantee with 100% certainty that you are not following the tasks.
Classic case: Being good all week, then going out for drinks, going out for dinner, cheating all day on the stuff you know you shouldn’t eat, etc. etc., etc. And YES, one cheat can ruin your efforts!
My response: We tend to rationalize eating like crap and drinking too much as a reward for working hard during the week. Now, I am not saying do not go out to eat and have a drink. I AM saying do not do this IF you tell me you are really trying hard to lose weight! Let me simplify it for you…there s ALWAYS a holiday, a birthday, a wedding, a friend in from out of town or an event! So stop saying you cant eat well because of that…not an excuse. Focus at the task at hand and do what you know you should. If its a saved up cheat, then don’t be a slob about it, be smart about it.
Prime example: Just this weekend, I went to a function where I heard all about how hard someone was trying to lose weight and eat better, yet the whole time I am hearing this, there is an alcoholic drink in this person’s hand. This same person came up to me on at least 3 separate occasions throughout the evening discussing weight loss while at the same time pounding drinks. I say it right there in Nutrition Task #1: Drink ONLY water! So what do you think the scale said to this person today???? It wasn’t what he/she wanted that’s for sure! The funny thing was, this person told me AGAIN that he/she has been really “good” on his/her meal plan. Really? REALLY?? Come on people…
This also applies to junk food like cookies, ice cream, cake, etc.
Sorry for the mini rant, but sometimes its warranted!
Anyways, to sum it up, those who are following the meal plan and showing up for the workouts are losing weight the right way. Those skipping workouts and doing some weird diet some Dr. of Hocus Pocus came up with, are not.
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By Todd M. Cambio | May 11, 2013
The one-day SFG Kettlebell Course is more than entry-level user instruction for the AK-47 of exercise equipment—the kettlebell. It is education in moving strong.
Instructor: Phil Scarito, Master RKC, CK-FMS, CICS owner of DV8Fitness
No previous kettlebell experience is required. No matter what your goals are, we strongly urge you to take this Course. On one end of the spectrum, subtleties taught in this Course have been instrumental in helping Donnie Thompson make a breakthrough in strength while making back problems a thing of the past—and eventually breaking the 3,000 pound world superheavyweight powerlifting total record. On the other end is Tracy Reifkind, who lost over 100 pounds in less than a year.
▪ Kettlebell training safety procedures.
▪ Essential joint mobility exercises.
▪ Sophisticated breathing techniques for strength, back safety, endurance, and reducing the stress level.
▪ “Hip-centric” (McGill) movement, a must for strength and back health.
▪ Strength Stretching™ principles and key exercises which enable greater expression of strength while dramatically reducing the back, hip, and knee stress.
▪ “Lat-centric” shoulder mechanics which protect the shoulder while significantly increasing strength.
▪ The most “functional” exercise—the deadlift.
▪ A powerful drill for strengthening the feet and the ankles and injury proofing the hamstrings—the one-leg deadlift.
▪ The single most beneficial exercise anyone can do—the swing.
▪ The get-up—your strongman mentor.
▪ The most foolproof squat—the goblet squat.
▪ A foundation for barbell skills (this course is a prerequisite for our barbell course).
▪ What GPP really is and how to program it. Misunderstanding of general physical preparation, prevalent in the West, even among coaches, prevents one from reaching his or her athletic potential and predisposes him or her to injuries.
▪ The principles of effective program design refined and condensed from the Russian methodology.
▪ A number of foolproof program design tools and sample programs for a variety of training goals.
SFG Kettlebell Course – November 2, 2013
Saturday, November 02, 2013 9:00 AM - 5:30 PM (Eastern Time)
Where: at Precision Fitness, Westerly, RI, 39 High Street www.GoPrecisonFitness.com
KETTLEBELL POWER TO YOU!
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By Todd M. Cambio | May 6, 2013
28-DAY FLAT BELLY FORMULA
Science Behind 28 Day:
Knee and hip dominant exercises will help engage the lower abs much better than traditional sit-ups and crunches. Think Olympic sprinters…lean physiques. They sprint…not jog. They drive their knees up hard. They lift heavy things in the weight room. They are committed! Be committed.
Your Lower abs will become tighter and fire more with knee and hip dominant ab/core movements. Any type of training that either stabilizes the abdominal wall or dynamically engages it, will train those muscles (as well as all the rest of the ab/core musculature).
With the addition of a lean eating plan, inches and weight will melt away, thus giving you a flat belly!
- Set your mind for the task at hand!
- Start a food journal: everything you eat/drink, amounts and times of day.
- Start figuring out your meal plan…the template below is a “Living” document. It changes as you change your eating habits.
- Posts at www.ToddCambio.com. Interact on the posts!
- I recommend Proper footwear – ONLY bare foot or Minimus Shoes on Lifting Days
WEEKLY NUTRITION TASKS GO OUT MONDAYS AND THURSDAYS:
- Task 1: Drink ONLY water (allowed one coffee or tea). Start the day with a LARGE glass!
- Task 2: FOOD JOURNAL – write EVERYTHING Down that you eat, drink, amounts, etc.
- TASK 3:
- TASK 4:
- TASK 5:
- TASK 6:
- TASK 7:
- TASK 8:
A large consumption of processed foods is one of the main contributors to many of our health issues.
Apart from your occasional cheat day/meal, strive to eat only one-ingredient foods.
What do I mean by one-ingredient foods? Simple. A one-ingredient food is a food whose only ingredient is that food. Like:
- Green Beans
- Black Beans
What are some other foods that fall in to this category? Pretty much any meat, vegetable, nut, seed, oil, bean or fruit.
Unlike pre-packaged processed foods with a laundry list of artificial ingredients and food additives that you can’t even pronounce, all of these foods are whole, natural foods that only contain one ingredient. And when you begin consuming a diet full of these types of foods—without all the junk—you’ll immediately begin to repair your body and even more effective at signaling fat burning to your body.
Prepare ahead if you can and shop for seasonal produce: Arugula, Asparagus, carrots, Swiss chard, cherries, peas, spinach, and strawberries right now…
If you want Change, you must be willing to Change!
For the complete member packet, including the meal plan template and Q & A click here:
Feel free to share your thoughts, tips, strategies, etc. here in the comments section to help all those trying to reach their weight loss goals!
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By Todd M. Cambio | April 30, 2013
FINAL Obstacle Course Training Workshop
Sunday, May 5th at Precision Fitness 10 am
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By Todd M. Cambio | April 29, 2013
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By Todd M. Cambio | April 17, 2013
Fun team building weight loss challenge coming up!
Get a team of 4-5 people together and sign up for Stonington’s 5th Weight Loss Challenge starting April 24th!
Visit Stonington Human Services and sign up today!
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By Todd M. Cambio | April 14, 2013
I am very excited to announce a great workshop Thursday April 25th 6:30 pm at Kiefer’s Martial Arts!
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By Todd M. Cambio | April 2, 2013
Saturday, April 13th at Precision Fitness 10 am
Part 3 of 4 in this series will focus on getting to the next level in your fitness training.
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