Hardbody Outdoor Fitness may not have been a recipient of an SBA Award, but we were right in the mix, finding out who the recipients were. We helped with providing social media coverage for the (Minority Enterprise Development (MED) Conference and used Twitter and Facebook as the connecting tool to the youth and those who want to put their iPhone, iPads, Droids and other new gadgets to the test. One in every three people are either texting, updating Facebook or replying to a “TWEET” to stay in the know and when you follow @shawnchev on Twitter, check out hashtags; #medweek, #medweek10 and #medweekambassador for updates on what the MBDA are doing for minority based businesses and useful information about landing government contracts. So much to tell…just follow and catch up in the meantime:)

We’re at it again on Labor Day. Come out and enjoy another FREE outdoor event at Meadowbrook Park. We’re starting at 8:00am and will take a break at half-time to get some refreshments. No weights…just be prepared to burn some serious calories like we did on the 5th of July. Who knows what might come out; ROPES, TRXs, AGILITY RINGS, LADDERS, JUMP ROPES and there are a whole lot more tools in the evil bag of tricks.

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DATE: MONDAY, SEPTEMBER 6th

TIME: 8:00AM – 9:00AM

(arrive a few minutes early)

LOCATION: MEADOWBROOK PARK

***5001 Meadowbrook Lane, Ellicott City, MD***

RSVP on the

HARDBODY OUTDOOR FITNESS FACEBOOK PAGE (Click here)

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See you there…START STRONG, FINISH STRONGER

Shawn Chev

That’s right, we’re starting back up one more time before the fall creeps up on us. Round #4 starts on Tuesday, August 17 and ends on Thursday, September 23rd.

Workouts are unique and are generally comprised of warm-ups, pull-ups, push-ups, sit-ups, squats, lunges, intermittent running, resistance training, agility exercises, and more. One hour a day, two days a week for only six weeks, you will focus on various fitness areas such as flexibility, core strength, power, endurance, balance, speed, and agility. The workouts progressively increase in volume over each six-week session to keep pushing your fitness level to new heights and your body fat percentage to new lows.

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REGISTER HERE

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Any questions, please do not hesitate to ask. Send an email to info@hardbodyoutdoorfitness or call Shawn “Chev” at (410) 372-7467. For those joining us on Tuesday, don’t forget to ask about getting your NEW HOF Under Armour shirt.

START STRONG, FINISH STRONGER with HARDBODY OUTDOOR FITNESS

As mentioned on the Hardbody FACEBOOK page, a few from the team may remember when we did an informal, “NO SALT WEDNESDAYS”. A time for those getting back into the swing of exercise to monitor their salt intake on one particular day. Some said it was easy and others begged to differ. All in all, the general feedback was that many never paid attention to food labels prior to the challenge.  So, I wanted to try it again with the hardest, undeniable product; SUAGR, on the hardest day of them all…MONDAYS!!!!

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Weight loss is almost impossible to maintain if large amounts of sugar are in the body. The sugar blocks the cells fat receptors thus rendering them useless. More importantly they cause the red blood cells to become sticky and when this happens, sufficient oxygen is not able to be delivered to the brain.

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Another problem is that sugar breaks down the immune system to the point where it is unable to defend the body from invading forces. An average white blood cell can destroy up to 18 different bacteria before it is killed. However, by the time there are 24 teaspoons of sugar in the bloodstream, that number drops down to one. The average soda pop contains 10 to 12 teaspoons and a slice of chocolate cake contains 4 or more teaspoons. So it’s pretty evident why we get colds so easily; our immune systems are not up to par and cannot defend the body when the need arises.

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To those who are giving it a try, let me know how it goes. Check below for recommended and non-recommended foods. Prepare your lunch bag, think about what you’re going to eat and avoid the vending machines. GOOD LUCK!!!!

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Foods Forbidden on the “NO SUGAR MONDAYS”

1. White bread (includes any bread with white flour in it)
2. Pasta, unless whole grain
3. White rice
4. White flour, and products made with it such as cake, cookies, crackers, pretzels, doughnuts, bagels, and muffins
5. Potatoes and potato chips
6. Corn and corn chips
7. Sugar and products with added sugar, e.g. canned fruits in syrup
8. Jams and jellies containing added sugars
9. Ripe bananas (green OK)
10. Raisins
11. Pineapple
12. Beets
13. Parsnips
14. Honey
15. Syrups
16. Salad dressings and sauces with added sugar, such as Teriyaki sauce
17. Fruit drinks containing added sugar
18. Sugar-sweetened soft drinks
19. Sugar-cured meats (e.g. ham is often cured with salt and sugar)
20. Beer

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Recommended Carbohydrate Foods

1. All other vegetables and fruits (see low carb fruit and vegetable lists.)
2. Whole grains, such as brown rice and oatmeal
3. Whole grain flour
4. Products made with 100% whole grain flour (note that “wheat flour” is NOT whole grain – it has to say WHOLE wheat), as long as they have no added sugars
5. Beans
6. Sweet potatoes

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Other Recommended Foods on “NO SUGAR MONDAYS”

1. Lean meats (remove skin from poultry, trim lean cuts of beef, pork, and lamb) Nothing sugar-cured.
2. Fish and seafood (not breaded)
3. Eggs
4. Nuts and nut butters
5. Flax Seeds
6. Olive and canola oils
7. Low fat milk and other dairy products (low fat sour cream, yogurt, etc, with no added sugar)
8. Mayonnaise and other sauces and dressings with no added sugar
9. Artificial sweeteners OK

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Foods to Eat in Moderation

1. Fruit juices with no added sugar
2. Artificially sweetened colas (clear sodas are better)
3. Chocolate (at least 60% cacao)
4. Pure fruit jams and jellies without added sugar
5. Carrots
6. Butter, cream and regular cheese
7. Beverages with caffeine
8. Small portions of sugar-free ice cream, “if you have eaten a low glycemic meal that does not contain red meat”

No, it’s not a set of pots!! But AMRAP stands for “As Many Rounds As Possible.” That was our approach this morning. Many of you are getting stronger, running faster and this particular style is beneficial for you. You work at your maximum capacity and truly get an opportunity to outperform yourself. You can count the rounds (keep a mental note) and whenever we do that particular circuit again, you could recall that number to keep you fired up. The goal is to push yourself to success. We will use this method again, but instead have the rounds recorded, so be on the lookout for an evil grin in the morning. This is what we did this morning.

AMRAP Round #1 (5 Minutes)

15 Walking Lunges

15 Jumping Jacks

Jog to start

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AMRAP Round #2 (5 minutes)

25 Rope Jumps

15 Pushups

15 Squats

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AMRAP Round #3 (5 Minutes)

5 Burpies (no pushup)

Jog across tennis court

25 Situps

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AMRAP Round #4 (1 Minute)

Knees to Elbows (hanging from pullup bars)

Jumping Pullups

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AMRAP Round #5 (5 Minutes)

Jog up the playground stairs

Jog down hill next to it

Jog to Gazebo

15 Bench Dips

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Finished it off with a .05mile run:)

HAPPY TUESDAY TEAM!!!