Monday, January 3, 2011

Time to Say Goodbye

Yup, the blog is going away.

Well, not entirely.... It's just getting a new home.

This blog has been good to me but, like everything else in life, change is needed from time to time.

So I've got a new blog that is going to continue on with what I started here 4 years ago.

This blog will always be around for historical purposes but, going forward the new blog will be the place to visit.

Without further ado, check out the new blog by clicking on the link below (catchy name of the new site, huh?)

mikenavin.com


www.30-minuteworkout.com
www.leanbodytraining.com
Facebook

Tuesday, December 7, 2010

10 Minute at Home Beginner Workout

This is a 10 minute at home beginner workout from the December 2010 30-minute workout. Clear off some space on the floor in front of your computer and do it along with me.

4 exercises in a row, doing each exercise for 30 seconds (15 seconds on each side of the Bird Dog and Glute Raise). After doing all 4 exercises, rest 30 seconds, then do that circuit again. Rest another 30 seconds, and then do that circuit one more time.



Here's a direct link to the YouTube Video:

10 Minute at Home Beginner Workout

Bird Dog -- Knees - 15 seconds on each side

1. Kneel on the floor and place your hands on the floor under your shoulders. You should be on "all fours" (like a dog).
2. Brace your abs.
3. Raise your right hand and left leg simultaneously while keeping your abs braced.
4. Point your right arm straight out from your shoulder and your left leg straight out from your hip.
5. Hold for the recommended time and then slowly lower and then repeat on the other side.

Wall Hold - 30 seconds

1. Stand in front of a wall (about 2 feet in front of it) and lean against it.
2. Slide down until your knees are at about 90-degree angles and hold for the recommended time. Keep your back straight and do not lean forward or place your hands on your legs while holding the position.


Glute Raise - 15 seconds on each side

1. Lay flat face down on the ground with your arms raised over your head and spread your legs apart just past your hips.
2. Starting on your right side, focus on using your butt muscle to raise your right leg up as high as you can while keeping the leg straight. Your left leg should stay on the ground.
3. When you reach the top, pause for a moment and then return to the starting position.
4. Continue the movement on the right side until you have completed the recommended number of repetitions or time and then follow the same procedure with the left leg.


Three Point Wall Pushups - 30 seconds

1. Stand facing a Wall with your feet 2-3 feet away from it and place your hand in slightly closer than shoulder width apart.
2. Lower yourself towards the wall.
3. When you reach the wall, push yourself back up by pushing through your chest, shoulders and triceps.
4. Then move your arms out so that they are straight down from your shoulder. Lower yourself again using the same form that you used in steps 2 and 3.
5. Once you have come back up, move your hands out to a distance wider than shoulder width. Lower yourself again using the same form that was used in steps 2 and 3.
6. Once you have come back up again, move your hand back in slightly closer than shoulder width, and repeat steps 2 and 3 again.
7. Continue this movement and changing the hand positions between close, straight down from shoulder width, and wider than shoulder width between each repetitions for the recommended number of repetitions or time.

For more quick workouts you can do at home, visit The 30-Minute Workout and get access to a FREE full 30 Minute Workout Video.

30 Minute At Home Workout


www.30-minuteworkout.com
www.leanbodytraining.com
Facebook

Tuesday, November 30, 2010

Quick Workout at Home

This is a quick workout you can do at home from the main workout of the December 2010 30-minute workout. Clear off some space on the floor in front of your computer and do it along with me.



Here's a direct link to the Youtube video:

Quick Workout At Home

4 exercises in a row, doing each exercise for 30 seconds (15 seconds on each leg of the One-Legged Wall Hold). After doing all 4 exercises, rest 30 seconds, then do that circuit again. Rest another 30 seconds, and then do that circuit one more time.

Kneeling Offset Pushups - 30 seconds

1. Get at the top of a pushup position by resting on your hands and the tips of your toes. Both hands should be shoulder width apart, but one arm is straight down from your shoulder and your other arm where the bottom of your hand would be in line with your nose. Make sure to keep your body in a straight line from your shoulders to your feet and to not sag or raise your hips.
2. Drop your knees straight down on the ground without moving them closer to your stomach.
3. Lower yourself down until your nose is only a few inches from the ground and make sure that your hips do not sag. Also as you are lowering, pull your shoulder blades together as far as they will go and make sure that your neck stays in line with your spine.
4. Pause for a second, then brace your abs and keep your body in a straight line from knees to shoulders as you push through your chest, shoulders, and triceps until you get to the top of the position.
5. After doing two repetitions, switch hand positions and do another two repetitions. Continue switching hand positions after two repetitions for the recommended number of total repetitions or time.

Step Out - 30 seconds

1. Stand with your feet just greater than shoulder-width apart and your hands clasped together in front of you. Raise yourself up on your toes as high as you can and keep them that high throughout the entire set.
2. With your abs braced and butt muscles squeezed, start the movement at the hip joint and push your hips backward and "sit back in a chair." Make your hips go back as far as possible and lower yourself as far as your range of motion will take you.
3. Starting on the right side and staying in the squat position, step out to the right side (your body with turn as well), so that you form an "L-shape" between your two inner thighs.
4. Bring your right leg back in towards your body, and do the same thing on your left.
5. Once you bring your left leg back into your body, stand up from the squat position.
6. Continue this movement of squatting down and alternating legs until you have completed the recommended number of repetitions or time.

One-Legged Wall Hold - 15 seconds on each leg

1. Stand in front of a wall (about 2 feet in front of it) and lean against it.
2. Slide down until your knees are at about 90-degree angles.
3. Lift your right leg off the ground and extend your knee so that it is completely straight while at the same time keeping your hip in the same position.
4. Keep your back straight and do not lean forward or place your hands on your legs while holding the position.
5. Hold for the recommended time and then complete the same hold on the left leg.

Cross Body Mountain Climbers - 30 seconds

1. Start at the top of a push up position.
2. Bring your right leg up and across your body as far as you can go so that your right knee is point towards your left elbow.
3. Return your right leg to the starting position and repeat the movement using your left leg.
4. Continue alternating legs until you have completed the recommended number of repetitions or time.

For more quick workouts you can do at home, visit The 30-Minute Workout and get access to a FREE full 30 Minute Workout Video.

30 Minute At Home Workout


www.30-minuteworkout.com
www.leanbodytraining.com
Facebook

Tuesday, November 9, 2010

Playground Ab & Upper Back Workout - Monkey Bars

A couple of weeks ago, I posted a post on a Playground ab workout on a swing set that you could do when you hit the playground with your kids.

This time, I've got a new video of an ab and upper back workout you can do at the playground using the monkey bars.

You'll do 4 exercises in a row, 30 seconds for each exercise. Then you'll rest 30 seconds, do that circuit again, rest 30 seconds, then do that circuit 1 more time.

Take a look at the video and I've written out the exercises below it:



Here's a direct link to the video:

Playground Ab & Upper Back Workout - Monkey Bars

1. Neutral Pullup
2. Hanging Leg Raises
3. Inverted Row
4. Hanging Side Leg Raises

Should take you less than 10 minutes to get through it.

Another great way to get a workout in while also spending some quality time with your kids at the playground.

www.30-minuteworkout.com
www.leanbodytraining.com
Facebook

Wednesday, November 3, 2010

Admit It. You Gained Weight

Halloween is over. But you still have that bowl of candy sitting there. I heard an interesting stat a while back stating that only about 33% of candy that people buy actually goes to trick or treaters. The other 67%? Well, I don’t think it takes a Ph.D to figure that out…Bottom line: save some of it for your kids, and throw the rest out.



Back around Labor Day I talked about how that time period was an essential time to get on a fat loss regiment (yes, I know there’s irony in me tell you that considering I was telling it to you at the time in a video while I was drinking a beer…). That from the time period between Labor day and the end of the year there were a lot of holidays, events, etc., that no matter what, involves eating lots of food, and more than likely, drinking alcohol. It’s a time period where you could, when January 1st hits, be 10-15 pounds heavier than you were at Labor day.

So how did that work out for you? Go ahead. Get on the scale. How does it look compared to Labor day? If you didn’t take my advice and start some sort of fat loss workout and diet, then you put on some weight.

The bad news is you gained that weight, only after one holiday involving parties, candy, alcohol, and more candy. You’ve still got 3 big ones to go: Thanksgiving, Christmas, and New Years, where you could easily put on another 10 pounds between those holidays.

The good news is that you’ve got some time to go between now and Thanksgiving. About three weeks.

How about you set a goal for yourself to lose a certain amount of weight between now and then? Let’s say, 5 pounds. That’s only about 1 ½ - 2 pounds a week.

The best way to do that? Well, I hate to make this simple but, eat less food.

But that’s probably not very helpful. So here’s a few guidelines.

Make a list of the foods that you can’t live without.

The problem with dieting is that people think that they need to deprive themselves of the foods that they love…forever. That’s just not true. You can still eat the foods that you enjoy, just try to eat less of it.

Need that bar of chocolate every day? Go ahead and eat it, BUT how about just eating half of it and eating the other half the next day?

You NEED pizza once a week. That’s fine. But instead of having 4 pieces, how about eating only 2?

And sugary drinks. You need a Mountain Dew in the morning to wake yourself up and another one in the afternoon to keep you awake. How about giving up one of those and having a hot cup of green tea in place of the other one (there’s caffeine in that so you’ll still get some kick from it..)?

Now make a list of the foods that you enjoy but, you could see yourself doing without. Take that list, and avoid that food until at least Thanksgiving. Now, don’t try and lie to yourself and say “Oh, alright…I’ll give up the veggies, fruits, whole grains, etc…..I can suffer through not eating those foods for a few weeks” when you very well know that you’re not eating those right now anyway! They have to be foods that you are actually eating on a regular basis.

Now, let’s get some exercise in here. You’ve got workouts that you can do, and you can do them for free if you go to my YouTube Channel at this link. There’s beginner, intermediate and advanced workouts in there so anyone can do these and most of those workouts that I’ve got in there won’t take you more than 30 minutes to get through (and most of them are much shorter than that) AND you can do them in your own home with barely any exercise equipment. How about you go through three of those a week? You’re talking a maximum of 90 minutes over the course of a week in exercise. You can do that, don’t you think?

If you want to take it a step further, go ahead and order the 30-minute workout for $4.95 today for either a bulk of eight months worth of workouts or get the most up–to-date workout this month along with a Fat Loss Nutritional Guide. It’s your choice and it’ll only cost you $4.95 to try it out.

Think about that. For less than the cost of a pizza, you could get a workout all written up for you that you can do over the next 3 weeks to drop 5 pounds before Thanksgiving. Then you can sit down, eat a big meal that day, have some wine, and not worry about putting on a ton of weight because, you’re ahead of the game.

Go ahead and order now and start that New Years resolution two months before the New Year.

30-Minute Workout for $4.95

www.30-minuteworkout.com
www.leanbodytraining.com
Facebook

Tuesday, November 2, 2010

Free Beginner Workout Programs

Ready for some more Free Beginner Workout Programs?

A couple of weeks ago I posted a video of a 20 minute workout from the main workout of the November 2010 30-Minute Workout.

Now I've got the same type of circuit from the beginner version of the November 2010 workout. Give it a look and a try and see what you think.

And don't forget, you can try the rest of the November workouts (the main workout AND the beginner workout) for just $4.95 by going to the link below and ordering, right now:

November 2010 30-Minute Workout

Here's a video of the workout with a description below:



Here's a direct link to the YouTube video:

Free Beginner Workout Programs

These are what I call, Seven Ups and it's more of an advanced workout and it's a workout you can do at home, at work, anywhere you want:

You're going to do seven circuits of exercise with no rest between the exercises within the circuit. With each circuit, you are going to add an additional exercise from the prior circuit, until you are at the last circuit where you'll be doing 7 exercises in a row with no rest between exercises.

Circuit 1:
1. Lying Hip Extension on Chair -- 30 seconds
2. Rest 30 seconds

Circuit 2:
1. Lying Hip Extension on Chair -- 30 seconds
2. Jumping Jacks -- 30 seconds
3. Rest 30 seconds

Circuit 3:
1. Lying Hip Extension on Chair -- 30 seconds
2. Jumping Jacks -- 30 seconds
3. Wide Wall Pushups -- 30 seconds
4. Rest 30 seconds

Circuit 4:
1. Lying Hip Extension on Chair -- 30 seconds
2. Jumping Jacks -- 30 seconds
3. Wide Wall Pushups -- 30 seconds
4. Sky Dive -- W Pullback -- 30 seconds
5. Rest 30 seconds

Circuit 5:
1. Lying Hip Extension on Chair -- 30 seconds
2. Jumping Jacks -- 30 seconds
3. Wide Wall Pushups -- 30 seconds
4. Sky Dive -- W Pullback -- 30 seconds
5. Waiter's Bow -- 30 seconds
6. Rest 30 seconds

Circuit 6:
1. Lying Hip Extension on Chair -- 30 seconds
2. Jumping Jacks -- 30 seconds
3. Wide Wall Pushups -- 30 seconds
4. Sky Dive -- W Pullback -- 30 seconds
5. Waiter's Bow -- 30 seconds
6. Wall Hold -- 30 seconds
7. Rest 30 seconds

Circuit 7:
1. Lying Hip Extension on Chair -- 30 seconds
2. Jumping Jacks -- 30 seconds
3. Wide Wall Pushups -- 30 seconds
4. Sky Dive -- W Pullback -- 30 seconds
5. Waiter's Bow -- 30 seconds
6. Wall Hold -- 30 seconds
7. Army Side Bends -- Knees -- 30 seconds

Should take you about 20 minutes to get through.

For more information on Beginner November 2010 30 Minute Workout, go to:

http://www.30-minuteworkout.com

www.30-minuteworkout.com
www.leanbodytraining.com
Facebook

Thursday, October 28, 2010

Lose Weight Eating Junk Food

It's been awhile since I've actually written anything on this blog outside of posting various exercise videos (which by the way, I hope you have enjoyed). So today you'll actually read something with some more substance and what better kind of substance than everyone's favorite topic...Junk Food.

A nutrition professor from Kansas is experimenting with losing weight....while eating junk food.



Basically, for 30 days he's eating high calorie, high fat food, but, keeping it within 1,800 calories a day. His goal in this is to show that even though he's eating junk food, he can still maintain or lose weight.

After that 30 days, he's going to flip it around and eat healthy foods, but eat more calories than what his body needs to maintain his body weight in order to show that even if you eat healthy foods, if you eat too much of them, you can gain weight.

The results so far on the junk food diet: in 6 weeks he lost 19 pounds... No word yet on when he'll start the weight gain exercise with the healthy foods so I'm going to keep up on this and she what happens.

The overall point that I think he's trying to make is a good one: No matter what kind of food you eat, CALORIES COUNT. If you eat less than what your body needs, you're going to lose weight and if you eat more than what your body needs, you're going to gain weight, regardless of the type of food you are eating.

With that said though, I wouldn't recommend dropping the broccoli and salmon for a pint of Ben & Jerry’s. He is only demonstrating what the effects are on weight loss. He's been monitoring other health indicators while doing this junk food diet and blood pressure, triglycerides, and cholesterol have all INCREASED.

Which again bring up a great point: Just because you are losing weight, doesn't necessarily mean that you're getting healthier.

I know that I do a lot of stressing about keeping it simple by sticking with meat, vegetables, fruit, nuts, and oils. It works for me. It might work for you. But another form of eating might work for you if you’re just not into eating those kinds of foods. You just have to remember that if losing weight is your goal, to make sure you are keeping your calories lower than what your body needs.

Does that mean you have to measure out all your food, count calories, etc.? If you want to do it that way or if that’s how you stayed disciplined, then you can do that. But it’s not required. If you simply monitor what you eat, and watch your weight on the scale and take a measurement around your waist at your belly button on a weekly basis, that should be good enough. If you see the scale go down from week to week as well as the measurement around your waist, then you know you’re on the right track. See it stay the same or increase from week to week, then you know you’re eating too much and you need to eat less.

Which again, going back to the way that I think works well for eating (keeping it to various meats, vegetables, fruits, nuts, and oils), in various portions and timing of your meals that I lay out in the Fat Loss Nutritional Guide that comes along with the membership option of the 30 Minute Workout, makes it very simple to follow with a variety of food for even the pickiest of eaters, AND enhances that fat loss effect.

Give the 30-Minute at Home Workout a try, take a look at the nutritional guidelines that I set out for you, and see what you think. It only costs $4.95 to try out and if you’re not impressed, you can just go ahead and cancel it and all you lost was just one day worth of your favorite coffee drink at Starbucks.

This doesn’t have to be complicated. Want to lose weight: Eat less food. What to lose weight and see overall healthy results: Eat less healthy food, and exercise.

30 Minute Workout Order Form

www.30-minuteworkout.com
www.leanbodytraining.com
Facebook