Exercise of the Week: Prowler Shuttle

We have a new toy to play with at the studio, the Prowler. I decided to test it out the other day for my conditioning work with some Prowler Shuttles. About 15 yards in one direction (since that's all we have for a straight away) with the high handles. 15 yards back with the low handles. Trying to get as many back and forth runs in one minute as possible. Rest for two minutes and repeat.



Once the weather turns this thing is getting outdoors for some longer runs.

Nutrition Tip of the Week: Protein at Each Meal

Ok. Hopefully I have you eating breakfast and taking something in every 2-4 hours. Now, I'll get into what you should be including with each breakfast or each meal. Remember, they are not meals. They are feedings. Times for fuel.

Every time you eat you should be having some source of protein. It amazes me when I look over a client's food log and see the minuscule amounts of protein they are getting in over the course of the day. The suggested intake of protein for an active individual is one gram of protein per pound of body weight. I know few people who are getting anywhere near this suggested amount. I usually do not see intakes of over 100 grams a day and I don't know any clients who weight less than 100 pounds.

So to get your protein intake up, again, you should be having some source of protein at every feeding opportunity. Besides getting your overall protein intake up, having protein at each feeding is going to do a couple other things:

1. Provide a bit of a boost to your metabolism. The thermic effect of protein is higher than that of fat or carbohydrates. In simple terms, it takes more energy to digest protein than fat or carbs.
2. Improve lean muscle mass and help with recovery from workouts. The rate of protein turnover will be sped up especially if a post-workout shake is consumed.
3. Reduce body fat. Isn't this really what every one is after? Consuming protein at every meal is usually going to displace those fat storing carbs.

The next thing is finding your sources of protein. Here are some ideas:

• Lean meats such as ground beef or turkey, chicken, bison, red meats (sirloin, round, tenderloin)
• Fish such as salmon or tuna
• Eggs
• Low-fat dairy (cottage cheese, Greek Yogurt)
• Whey or casein protein supplement

Next week, some more ideas at what to include with your protein.

Exercise of the Week: Val Slide Hip Flexion / Push Up

Another push up variation. The key here is to resist flexion of the lumbar spine as you bring the knee towards the chest. Focus on hip flexion, not lumbar flexion.

Nutrition Tip of the Week: Eat Every 2-4 Hours

Breakfast Ideas

Last week in a video I mentioned eating a quality breakfast should be the first step towards following a good nutritional plan. If time is an issue for you, which is probably the number one excuse for passing on breakfast, here are some pretty simple breakfast's that can be put together.

Breakfast Ideas

Greek Yogurt w/cinnamon and berries: Mix 1 cup low-fat Greek yogurt with 1 tsp cinnamon and ½ cup blueberries

Quick Protein Oatmeal: Stir ½ scoop whey protein powder into ½ cup cooked oats. Add in any of the following: ¼ cup berries, 1 tbsp natural peanut or almond butter, 1 tsp cinnamon.

On the Run: 2 boiled eggs and ½ cup blueberries

Mixed Berry Shake: Combine ½ cup frozen strawberries, ½ cup frozen blackberries, ½ cup frozen blueberries, ½ cup nonfat plain yogurt, 1 scoop whey protein, 1 tbsp honey, and 1 cup of ice in a blender. Blend until smooth. You may have to add a little water, doing so 1 tbsp at a time. Stevia may be added for additional sweetness.

Breakfast Replacement Shake: Combine ½ cup frozen berries, 1 tbsp natural peanut butter or 1 tbsp coconut oil, 2 tbsp whole oats, 1 cup water or unsweetened almond milk, 1 scoop whey protein in a blender. Blend until smooth.

Exercise of the Week: Half Kneeling Around the World Slam

The one thing missing from our facility is a concrete wall to do some rotational medicine ball throws. Yes, I can do some partner throws with clients, but once the weight of the ball and the power of the throws goes up so do the chances of jammed fingers, broken windows and innocent bystanders getting plunked.

So that leaves me to doing slams and slam variations for most of the medicine ball power training. Here's one I particularly like:




After working on this for a couple of weeks I would progress this up to a standing position and then maybe to a split stance or single leg position.

Nutrition Tip of the Week: Eat Breakfast

Got Pain?

Accelerated Fitness will be offering a rehab based class on Saturdays @12:30pm. This class, run by Marco Sanchez, will show you the best exercises to help reverse and prevent aches and pains in the most common joints. Classes start soon, so sign up now!

Marco is a Strength & Conditioning Specialist experienced in rehab protocols for all major joints having worked with many college and professional athletes from the NHL, NFL and MLB.

Exercise of the Week: Single Leg Squat/Deadlift

I'm using the Airex pad as a reference point by trying to get the unsupported knee to touch, not crash into, the pad each time. If you can not get that low initially start off with a higher contact point. Maybe a couple Airex pads or a couple aerobics steps.

Accelerated Fitness Transformation Challenge

The challenge has been issued.

Accelerated Fitness will be starting it's first transformation challenge on March 14. Yes, it is a contest and there will be prizes awarded. But it's not just about a contest. It's not about what Charlie Sheen would call "Winning". It's about the challenge that you are about to impose on yourself. Can you dial in your nutrition and training for twelve weeks? Can you find the time to get that extra workout in over the course of the week? Do you have the willpower to say, "No, bread please".? It's time to stop telling yourself "I can't" or "I don't want to". It's time for some accountability.

Transformation Challenge Guidelines

•The challenge is open to everyone. You do not need to be a client of Accelerated Fitness in order to participate. If you know someone who might be interested please pass this information along. Long distance contetstants are welcome to join.
•There is no cost to participate. Maybe the cost of some mental anguish from time to time.
•The contest will run from March 14 to June 12. Please get me your before pictures by March 14. Yes, before and after pictures are involved. If you need help with your before and after pictures we can do them here at the facility. Also, if you would like to do body composition measurements we can take those at the facility also. Body composition measurements are not a requirement, but nice to have.
•There will be one judge, yours truly. First and second place prizes will be based on who has made the biggest change with their before and after pics. Oh yeah, there is a short essay required before the end of the challenge about what you have learned about yourself over the course of the 12 weeks. Get your pencils ready.
•One other requirement. Let's have some fun with this thing. If you're going to complain or be miserable for twelve weeks, I reserve the right to boot your *ss out.

If you have any questions please send an email to rich@acceleratedfts.com or call (781)538-6664.