Easy ab workout

Make sure to warm up and then begin this easy ab exercise.

1. Deadbug (1min)

2. 1 arm 1 leg crunch (1 min)

• Lay on your back. Elongate your body and loop one arm underneath.  raise the opposite leg and start the crunches.  Make sure to to switch sides.  

3. Plank-up and downs (1 min)

4. Side planks (1 min each side)

5. 6 inches (30 sec X2)

6. Back extensions on Stability Ball (1 min)

7. Reverse Hyperextension on Stability Ball (1 min)


Do this workout routine for 2-3 more sets.

Bill's Boot Camp...Bring it!!!!

All of these exercises are 1 minute each.  Remember this is a Boot Camp class, so it needs to be extremely fast. Equipment needed: dumbbells, body bar, D medicine ball, and jump rope. Make sure you have plenty of room before starting so that you can transfer from exercise to exercise easily.

1.Plie Squat with Calf Raise

2. Jump on step
-Jump up on a step and then step back down...repeat until time is up-
3. T-Push ups with weight

4. Turn and throw (D Medicine Ball)<the squishy kind>

5. Jump rope
6. Run in Place, 180 Jumps
-run fast in place and then jump 180 degrees (keep repeating this action)-
7. Dead lift with body bar

8. Good mornings

9. Scissor kicks

• Do this routine Twice

Indoor Cycling Class: Its for all Levels

A lot of people hear the word SPIN CLASS and run for the hills.  Spin classes have gotten a bad name for themselves.  Most of this is due to the fact that most spin instructors do not know how to bring their clients into the riding experience with them.  I was very fortunate that I was taught and certified by SWINN and have conducted spin classes with different organizations like Oklahoma State University's Colvin Center, Verizon Wireless's Corporate fitness center, and Hertz's Corporate fitness center.  Along with these different work experiences I have done 4 tours in Oklahoma,2 in Colorado, was state mtn bike champion 2003, have done countless criterium races, and have real work experience at a bike shop.  Not every "GREAT" spin instructor needs this kind of background, just the enthusiasm to keep you riding hard.  Below is an example of a spin class I conducted last week at one of my classes.

SpIn AwAy!!!!!

Warm up:

• (Stay Seated) every 30 sec turn the resistance up for 1min30sec after that turn down the resistance every 30 sec for 1min30sec

Lets Get started:

• (Stay Seated) Every 30 sec turn the resistance up for 2min after that turn down the resistance every 30 sec for 2min
• Go to Race Pace (very little resistance)-30sec-1min-
• Turn the Resistance up
• Stand 30 seconds
• Up & Downs 30 seconds
• Seated Sprint 30 seconds
• Do this combo 5 times (this equals 5 resistances turns and 7.5 minutes)-make sure to watch your group participants to adjust to their levels.
• Go to Race Pace (very little resistance)-30sec-1min-
• Turn the Resistance up
• Sit 30sec
• Turn the Resistance up
• Sit 30sec
• Turn the Resistance up
• Sit 30sec
• Turn the Resistance up
• hold for 1min
• Go to Race Pace (very little Resistance)-1min-1:30min-

Burn OUT!!!!

• Turn the Resistance up
• Seated Sprint 30sec
• Standing Sprint 30sec
• Seated/standing regular 1min
• Do this combo 3 times(this equals 3 resistance turns and 6 min)-Make sure to watch your participants to ensure you are Burning them out (or bonking them)
• Race Pace (for the rest of the ride)

Stretching:

• This is up to you, but I usually stretch these muscles after my spin classes.

1. Calf and shin
2. upper and middle back
3. neck and traps
4. lateral flexors, lower back, lats and inner thigh
5. hamstrings 
6. neck 

                                          

Class of the Day: Bottoms Up

Bottoms Up:

• All of these exercises last for 1 minute each

1. Hip Raise with feet on Stability Ball

2. Kettle Bell Swings

3. Speed Skaters

4. Lunge with Dumbbells

5. Goblet Squats

6. Stability Ball Wall Sit

7. Stability Ball Reverse Hip Raise

8. Dumbbell Side Lunge and Touch

9. Band Walks

10. High Kicks


Do this workout routine twice and you have the option to take a break of 30 sec-1 minute before starting the second set.

Armed and Dangerous Class of the day

A few days ago I led a class called Armed and Dangerous that was amazingly hard.  If you have access to a gym this a great workout to do to tone and sculpt those arms.  Make sure to have a bodybar, dumbbells, stability ball, and a D-Medicine Ball (they are the squishy ones).

Armed and Dangerous:
1. Front and Back press on Stability Ball (use the Body Bar/Regular Bar)-1 minute
2. Side Laterals-1 minute

3. Front Raises-1 minute

4. Triceps Extension on Stability Ball-1 minute

5. Curls on Stability Ball-1 minute
6. Push-ups on D-Medicine Ball-30 seconds per hand

7. Pullover using D-Medicine Ball-1 minute

8. Flye Ball using D-Medicine Ball-1minute

9. Bow Extension-1 minute

10. Front and Back press on Stability Ball (use the Body Bar/Regular Bar)-1 minute
11. Wrist Curls Palm up (use the body bar)-1 minute  Palm down-30 seconds
12. Side Laterals-1 minute
13. Front Raise-1 minute
14. Tricep Extension on Stability Ball-1 minute
15. Curls on Stabilty Ball-1 minute
16. Pushups on D-Medicine Ball-30 seconds per hand
17. Pullover using D-Medicine Ball-1 minute
18. Sand Bag Grabs(using D-Medicine ball)- 30 seconds per hand
19. D-Medicine Ball Floor Throws-1 minute

Diabetes Cure?: posted on the news

So recently there was a posting on the news about a "CURE" for Diabetes.  Sounds great right?  Well I did a little research on a few other sites about the findings and found that there was a British study done with 11 Type 2 Diabetic patients.  All of these patients were an average of 220 pounds and were on medication for the disease.  They were then put on a strict 600 calorie diet that involved Optifast (a Nestle Nutritional drink which has 160 calories in it per serving) and also non-starchy vegetables (examples: beets, broccoli, bean sprouts, carrots <YUM>, cauliflower celery...etc).  The individuals in the study were also asked to drink at least 2 liters of water each day and continue with whatever physical activities they were doing before (probably nothing).  After the study was finished 8 weeks later everyone participating was off their medications and "cured" of diabetes.  They were then tested again 3 months later were 7 out of 11 were still diabetes free.

So now comes my analysis. :) My opinion is what all people should be doing, eating right and having their weight under control.  Yes, eating 600 calories is a little extreme but just cutting back 500 calories from your current diet can naturally help you lose 1-2 pounds a week.  All these people averaged 220 pounds before the study.  If any diabetic or not only ingested 600 calories a day they would lose a massive amount of weight, which would cause insulin sensitivity spike.  If your insulin sensitivity goes up then we know that medications will be lessened or not needed at all.  Also 2 liters (or more) of water were consumed a day.  Water reacts like a hunger suppressant, and makes your body less dependent on large quantities of food.  Why do you thing health and wellness instructors say to drink more water?  This water in the patients system would help them with what hunger problems that they would be dealing with. 

One patient had this to say:
Gordon Parmley "At first the hunger was quite severe and I had to distract myself with something else - walking the dog, playing golf - or doing anything to occupy myself and take my mind off off food." (Newcastle University Press Release)

You can also see that patients might have used physical activity to deal with their hunger like Gordon did.  This too would heighten insulin sensitivity and shed pounds, making diabetes a thing of the past.

In conclusion, diabetes is a HIGHLY preventable disease.  It's very simple to do. All you need to do is take care of your body, eat right, and exercise.  Your body is a temple, treat it that way.

William "Bill" Cash III  B.S.
Health Fitness Specialist