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!!!

It is the moment all runners dread. You turn the corner and right in front of you is a big, imposing hill. But don’t make that funny face Stephanie, focus!! Shift gears both mentally and physically and prepare to attack the hill; don’t let it attack you. Running hills well is all about rhythm; if you let the hill break up your rhythm you will slow dramatically. But if you make the proper adjustments and maintain a cadence, you’ll maintain a decent speed. This was what we did on Monday to work on the hills;

Round #1 (Short hill, 20 yards)

Uphill (25% effort)

Uphill (50% effort)

Uphill (75% effort)

Uphill (100% effort)

Round #2 (Short hill, 20 yards)

Uphill (33% effort)

Uphill (66% effort)

Uphill (100% effort)

Round #3 (Short hill, 20 yards)

Uphill (50% effort)

Uphill (50% effort)

Round #4 (Short hill, 20 yards)

Uphill (100% effort)

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Here’s some details on going uphill and downhill;

• As you start uphill, shorten your stride. Don’t try to maintain the pace you were running on the flat.
• You are aiming for equal effort going up as well as down, not equal pace. Trying to maintain the pace you were running on the flat will leave you exhausted later in the race or session.
• Take ‘baby steps’ if necessary and try to keep the same rhythm that you had on the flat ground.
• Your posture should be upright – don’t lean forward or back – your head, shoulders and back should form a straight line over the feet. Keep your feet low to the ground.
• If your breathing begins to quicken it means that you’re either going too fast, over-striding or bounding too far off the ground as you run.
• Use a light, ankle-flicking push-off with each step, not an explosive motion, which will waste energy. If the hill is long or the gradient increases, keep shortening your stride to maintain a smooth and efficient breathing pattern. If the gradient decreases, extend your stride again. Try to maintain the same steady effort and breathing throughout.
• In a race, or when you’re training on a undulating course, run through the top of the hill. Don’t crest the hill and immediately slow down or pull back on your effort.
• Accelerate gradually into the downhill.

Coming Down
Most runners make one or two obvious mistakes when running downhill. They either sprint, which causes severe muscle soreness later on, or they’re so hesitant to surrender to gravity that they’re constantly braking, which fatigues the quadriceps muscles. The optimum pace is somewhere in between. Try not to let your feet slap on the ground when you are running downhill. Step lightly and don’t reach out with your feet. Slapping can be a sign of weak muscles in the shin area, in which case you need to strengthen them. To help your downhill technique, follow these simple tips:

• Try to visualize gravity pulling you down the hill.
• Try to maintain an upright body posture, keeping your torso perpendicular to the horizontal.
• Keep your feet close to the ground for maximum control, and land lightly.
• As you increase your pace, emphasise quicker turnover rather than longer strides, though your strides can be slightly longer than normal.
• The key to efficient downhill running is to stay in control. When you start, keep your stride slightly shortened and let your turnover increase. When you feel in control, gradually lengthen your stride.
• If you start to run out of control when descending, shorten your stride until you feel you are back in control again.

By the time you read this, you would have already participated or witnessed the TRAILFIGHT 5K in Banneker Historical Park on Saturday, July 17th. On behalf of HARDBODY OUTDOOR FITNESS, we would like to say “Thank you” for your support. This was not just a 5K in your neighborhood park, it was a chance to bring awareness to adults with cancer through The Ulman Cancer Fund. All funds received went directly to the organization and with your registration, you should have received a donation receipt. Cancer in young adults is on the rise and bringing awareness to the disease is half the battle in our communities today. TRAILFIGHT may have been a nice fitness event for you, but imagine this FIGHT on a daily basis for those with the disease. Read more about the Ulman Cancer Fund and see how I’m looking to bring awareness. http://www.active.com/donate/TeamFight2010/shawnchev

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In your goodie bag, many of you should have received a specially packaged Larabar from Hardbody Outdoor Fitness. There were hidden gifts in some of the packages and for those who received a “WINNERS” card, you received a 1-Month FREE Membership to Hardbody Outdoor Fitness. Send me an email (info@hardbodyoutdoorfitness.com) confirming that you received it and more information will be provided. You will not be disappointed!!!

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For those completing their first 5K..CONGRATULATIONS!!! You accomplished a well anticipated goal and I look forward to working with many of you to accomplish tons more.

START STRONG, FINISH STRONGER

Shawn “Chev”

HARDBODY OUTDOOR FITNESS

I was asked this question this week and it sparked my curiosity. While I always known beer to be a diuretic, having it prior to exercising (eg. running event, cross-training workout, etc.), would pose a conflict by dehydrating the body. The same thing goes for after a 5K race or marathon; the goal is to rehydrate after losing excessive fluids. There are so many opinions and of course, the choice is ultimately yours. I did search around for more definitive answers and ran across an article from RUNNERS.COM. Below is an excerpt from the article. The link to the entire article can be found below as well. Personally, I would not drink a beer (or any alcoholic beverage of choice) before exercising. With my low tolerance for alcohol, I may end up being the entertainment for the night:) Exactly what I would not want prior to exerting an abundant amount of energy. After a workout, maybe!! The cold refreshing taste is acquired, but I’m more focused on a cold shower, my remote control, National Geographic and the sofa rather than an a cold beer.

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“While you obviously don’t want to replace a midmarathon sports drink with a beer, a few sips on a short fun run isn’t such a big deal. In longer events, you’re already partially dehydrated, so even a small amount of alcohol can impair judgment and coordination. Alcohol can also dilate the skin’s blood vessels, which promotes heat loss and may make you colder. Hot days are no better; they speed dehydration. And carbonated beverages empty slowly from the stomach, increasing the risk of bloating and cramping.”

http://www.runnersworld.com/article/0,7120,s6-242-300–12434-0,00.html

Yeah, it really goes, “Look momma, no hands”, but when you
look at that video that’s playing to the right-side of this site, you’ll see that we used no weights. You don’t always have to use weights to get the chiseled body of your dreams. Bodyweight exercises will surely give you that burn that you desire so much:). Check for yourself; the supermarket barriers for pullups (palms facing you for bicep contraction, or palms facing away to contract the lats/back), TRX’s hanging from the fence (every sing part of the body), curbside hamstring curls (when done right will truly have you making funny faces as you could see from Glenn’s shot in the clip), sprints and more. Variety is how your body will respond. If you’re in a fitness program and all you do is kick, kick, kick…you may end up kicking the instructor to do something different:) START STRONG, FINISH STRONGER – Shawn “Chev”

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If you click that “GET BEACH BODY READY” image above and purchase a TRX from the HARDBODY site, you will receive a$20 (after purchase only) code for future purchases. Make sure you see “Affiliate Credit” at check-out. This is what you should see (screenshot below). You can’t go wrong with a free $20. You could buy a TRX DVD as a gift, wall mount, e-workouts, another TRX and much more. Check out the accessories on the site.

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I think everyone will eventually pinch a penny or two when it comes to food. Unfortunately, to eat healthy, it comes with a price. I found this list from Mark’s Daily Apple. It’s pretty interesting and when you go through it, try to grab 2, 3 or 40 tips to help curb unnecessary expenses, which can help with purchasing essentials for daily living. Check this out. If you have some additional ways to help with expenses, post it in the comment section. I would love to hear about it. Enjoy!! Thanks Mark!!

How to Shop

1. Shop at Farmers’ markets

2. Buy “Thrift Cuts”

3. Buy off-label/store brands

4. Negotiate at the Farmers’ market

5. Shop at a warehouse club for select food items

6. Buy local

7. When on sale, stock up

8. Buy in bulk

9. Buy frozen veggies

10. Buy canned veggies

11. Use coupons

12. Shop the perimeter. Don’t buy processed/branded food items.

13. Double coupons

14. Check with grocery store to see if they accept expired coupons

15. Don’t buy things just because they are cheap. If you don’t end up using it no matter how cheap it was it’s lost money.

16. Put “blinders” on while in the checkout aisle. Avoid making last minute impulse buys.

17. Check the unit price on grocery store price tags

18. Bring your own bags. Some grocery stores will give you cash back for using your own.

19. Check your receipt. Even computers make mistakes.

20. Comparison shop – Buy from the cheapest grocery store (Whole Foods is expensive)

21. Use a grocery store membership card

22. Don’t shop hungry

23. Make a shopping list and stick to it

24. Only buy veggies the day you are going to use them to avoid spoilage/waste

25. Buy from ethnic food stores

26. Have a budget and stick with it

27. Shop at roadside markets

28. Shop alone

29. Buy in-season

30. Check expiration dates before buying

31. Minimize travel time to grocery store. Fewer trips and staying local means less gas spent.

32. Only buy organics when it makes sense

33. Do all your grocery shopping on one day of the week, and don’t spend money on food the rest of the week, no matter what.

34. Give yourself a per-day rate. $12/day? $8/day? $5/day? Once you’ve spent that much on food, you can’t spend anymore until the next day.

35. Pay with cash. People tend to spend less when they pay with cash.

36. Don’t be tricked by the “5 for $5.” Most grocery stores give the discounted price even if you buy a single item unless the tag specifies otherwise.

37. Ask for a rain check if the store is out of the sale item

38. Check for purchase limits

39. Check for sale offer requirements (need to buy 2 to get deal)

40. Get cash back rewards from your credit card company

Prepare Your Own Food

41. Prepare your own food. Clean and chop your own greens instead of buying pre-packaged. Grate your own cheese. Dice your own veggies. Make your own ice. Food manufacturers charge a premium for convenience.

42. Learn to cook

43. Make your own baby food

44. Reuse coffee grounds

45. Make your own snacks (jerky, energy bars, dried fruit, nut snacks)

46. Keep meals simple

47. Pack your lunch for work

48. Make your own coffee

49. Find cheap recipes and use them often

50. Use cheap ingredients to spice up a meal

Dining Out

51. Don’t dine out (see #42)

52. If you must dine out and you have children use this iPhone app: KidsEatFree

53. If you eat out, share a dish. Many restaurants serve enough food for two people.

54. Don’t buy appetizers, desserts, or drinks at a restaurant

55. Avoid Starbucks at all costs

56. For fine dining, go during lunch. Many four star restaurants have separate lunch and a dinner menus. The dishes are all the same, it’s just a change in price.

57. Don’t pay for other peoples’ food. If the server won’t split the check, don’t be the person to be paid back later. We all know how well that works out.

58. 1 Beer at an L.A. Bar = 24 beers from the Liquormart = 48 generic cans of vegetables. Just stand around with a glass of water in your hand and pretend to be drunk.

Odds and Ends

59. Build your own garden and grow your own food

60. Join a CSA

61. Know how long foods last refrigerated/frozen

62. Don’t be wasteful. Eat your leftovers.

63. Hunt for dinner

64. Eat the entire animal

65. And that includes inexpensive organ meats

66. Ditch specialty beverages and stick with water

67. Be adventurous. Try new things (the things that are cheaper).

68. Cowpool

69. Ditch alcohol

70. Pick public fruit

71. Eat less. Eat slower and practice portion control.

72. Experiment with Intermittent Fasting

73. Drink tap water instead of bottled water

74. Use the power of Google to find recipes for old pantry and freezer food items

75. Give up coffee

76. Eat calorie dense foods

77. Be prepared. Primalize your pantry and fridge, and keep it well stocked so you don’t find yourself tempted to order delivery.

78. Start your own farm

79. Recycle cans and bottles

80. Visit relatives. Most relatives offer food.

81. Learn to fish. This has worked for thousands of years.

82. Breastfeed your children

83. If it is bite sized and you have to unwrap it, it’s probably not worth buying.

84. 90% of all meals can be prepared with a knife, a pan, and a flame. Don’t buy the de-crusting 5 minute magic grill cheeser. Don’t buy the juicer. And don’t, DON’T buy the slap chop.

85. Let the kids help with dinner. Don’t let them help with the grocery shopping.

86. The value meal has no value. Avoid this junk food at all costs.

87. Antioxidant juice? No. Try an antioxidant multivitamin supplement: orders of magnitude stronger, half as expensive, and 0 grams of sugar.

88. Substitute meat for eggs in some meals

89. Raid your great grandma’s recipe book. She cooked during the Great Depression. She knows the ropes.