The Kickfit Fitness Team members recommend that all fitness clients eat an overall, well-rounded diet. What is the perfect combination? More healthy carbohydrates and fats and less processed carbohydrates and saturated fats. Also, more protein daily! Kickfit clients are strongly encouraged to continue eating three basic meals per day with the addition of certain healthy snacks intermingled into their diets to create a total of five-six small meals a day.
Bring On The Breakfast
Breakfast is the most important meal of the day…so the Kickfit Fitness team members are very happy their fitness clients eat it daily! What comprises a smart, nutritious breakfast? First, start off with an element of protein such as an egg or few slices of turkey bacon, as the basis of a healthy meal and to help keep the feeling of being full last longer. Yogurt, with the addition of granola and fruit is a well-rounded, nutrient-based food and tastes great! Kickfit clients may also enjoy 16 oz. of milk for breakfast but remember it’s healthier when ingested “straight”— in other words without the addition of Ovaltine or similar products which add unnecessary calories even though the packaging may say “packed full of vitamins and minerals”! Fitness clients are better off getting those vitamins and minerals from fruits or vegetables. Low sugar fruit juices or soy milk may serve as substitutes for 2% milk and are oftentimes a better nutrient-offered source.
Kiss The Sugary Snacks So Long
Don’t get us wrong — snacks can be good for the committed fitness enthusiast! While snacks containing a lot of sugar such as chocolate are delicious, they’re not particularly healthy. On occasion and in moderationsweet treats aren’t bad. A couple of squares of dark chocolate every day helps decrease the risk of heart disease and cancer. But generally speaking the Kickfit Fitness Team recommends snacking on fruits and veggies as much as possible.
Survive The Lunch Crunch
The Kickfit Fitness team wants to stress to all fitness clients the importance of eating a good, healthy lunch. While lunch is sometimes gulped in a frantic fashion from a local fast food joint or skipped altogether, it’s best to avoid these options. If lunch on the run is a must select a healthy meal such as mad greens or choose something from the menu of a healthy sandwich shop. A good alternative is to pack a sandwich at the house for lunch at the office. Or get creative and mix some spinach, cucumbers, carrots, walnuts, deviled egg or grilled chicken, avocado, snow peas, sunflower seeds, or any favorite veggies together to make a tasty salad to go. As far as dressings go it’s important to remember most salad dressings add unwanted calories. Kickfit clients are encouraged to stick with light vinaigrette dressing or just a dash of pepper and salt for light seasoning.
A Winner Of A Dinner
Dinner should be a well-rounded meal ingested to refuel the body from the long, busy, stressful day. The dedicated fitness client might consider a meal such as the following: begin with a good source of protein — lean meat such as chicken, turkey, or fish. Pork tenderloin could be a healthy option depending on how it is prepared. Next add a baked potato or cauliflower for mashed potatoes. Fried potatoes and corn are not recommended options as they are very starchy and potatoes are cooked in grease. Either way the Kickfit Fitness team encourages balance; enjoy only one starch per meal. Finally, combine another vegetable option such as green beans or baked asparagus.
<p>The Kickfit participant is a 49 year old male,his occupation is administrative and as such his work day is sedentary. Results after training in the Kick-Fit Program after six months were impressive as the participant was able to go from a three minute in office workout that consisted of 10 push ups and 10 step ups to a forty five minute workout, details can be found below.<p>
<p>The Kick-Fit Executive Workout<p>
Warm up-Spin light and fast no resistance for 3 minutes
Aerobic Progression
Jump Rope 100 reps
Run 5 flights of stairs
60 Round kicks on heavy bag
20 Bodyweight squats
Sprint 10x (30 seconds on 30 seconds walk)
Core Strength 3x
Reps 30-20-10
Bench on exercise ball-35 lbs x 30 reps
Push up row-40 lbs
Squat and high pull-20 lbs
High Intensity Interval Training
http://www.youtube.com/watch?v=kBb-snjTlw0
3 three minute rounds of Boxing-Focus mitt drills and Muay Thai boxing 4 count
<a href=”http://www.kick-fit.com”>kick-fit<a/>
Push ups
100 crunches on exercise ball and 30 hamstring curls with exercise ball.
Denver’s Top Trainer Keith Bailey combines some Kick-Fit Methodologies to his own training method and comes up with a high stimulus, super sculpting workout!
Kickfit Circuit
Bike –Weights -Boxing
Strength and Cardio
Warm up
Spin set
Heart Opener
Purpose to dilate blood vessels and prepares fast twitch muscles for the routine
A-Do the following 4x and keep resistance the same
Begin -10 seconds low resistance pedal as fast as you can
Conclude-20 seconds slow
B-At end of 4th set move into step ups
Step up
Interval training -RPE-6-9
3 –Stand-Minutes rpe 6-7
2-Sit- minutes-rpe 7-8
1-Sprint-minute-rpe 8-9
30 seconds rest at end of interval(keep standing) –lower cadence resistance same
15 seconds all out-dial up
End spin light and fast for 2 minutes
Pre exhaust sets -3 Strength sets./3 KFA Circuits
30/20/10
Chest
Bench on ball-30
Back & Core
Push up row & Burpees-20
Legs Shoulders &Core
Deadlift-Single leg Row-Single leg deadlift(10 each)
I had slacked a little last month due to work and church activities, and didn’t get in the work outs or eating habits like I wanted to, but now I’m back on track! I got up this morning and did the Kardio work out. It was quite the work out! I only made it through 3 rather than the 4 times due to time constraints, but I’m actually looking forward to doing it again. I have to make up for lost time!
Btw, those Cheetos I was missing, don’t miss them so much anymore. I bought a snack size bag last weekend, and I could taste and feel the grease in my mouth, and it wasn’t too pleasant! So, now I remember why I’m not supposed to eat them! J
Thanks Ray!
I’m printing this out and will do it Tues am. I’m going to do tae-bo in the morning, and maybe punch my brother’s bag, since they don’t have one at BB and I can get some punches in prior to class. I’ll have to do shadow boxing for that circuit.
Have a great day!
Kari <a href=”http://www.anchorbayentertainment.com”</enews/fitness_news.html?>
Plan and Prepare Prepare all your meals for the day in the morning or the night before. Know what you are going to eat and when. Pack food in Tupperware and a cooler if you are going to be away from home a good part of the day. Any time you are caught unprepared and hungry, you have a 100% greater chance of eating poorly than otherwise. This strategy also applies to your exercise regimen; plan for it daily, or else it just won’t happen.
Eat Five or Six Small Meals a Day
Eating small meals every two to three hours keeps your blood sugar more stable and keeps you from going into that “I’ll-eat-anything-in-sight” hunger mode. You cannot afford to miss scheduled meals; doing so will set your metabolism into a confused tailspin.
