Monday Workout: Choices!

This week we’re trying something new:  a choose your own adventure workout.  We use the 30-20-10 format all the time, but this time you get to pick what goes in the slots.  Here’s how it works.

1.     Choose three exercises from the 30 column, three from the 20 column, and three from the 10 column.

2.     Plug them in to the 30-20-10 format (The first set will be 30 of the first 30 exercise you chose, 20 of the first 20 exercise you chose, and 10 of the first 10 exercise you chose, and so on.)

3.     Do the whole thing three times.

One suggestion:  choose one of the lying down ab exercises as your third 10 so when you are done you are already on the floor resting and ready for stretching.

Here are the choices:

Choice Workout: Choose three from each column
30	20	10
step ups	squats	kb 8s
Bosu side step ups	lunges	kb over yets
Xiser	deadlifts	med ball rescues
woodchoppers	bench press	1 leg catch
mountain climbers	fly	round lunges
jacks	row	lateral raise
plank jacks	kickback	skullcrushers
jump squats	kb twists	YTA
jump lunges	curls	Russian twist
kb swings	reverse fly	pretty princesses
ball slams		brains
overhead high knees		femur arcs
opposite knees		quadruped
clean and press		roll out abs
1 arm clean and press
battle ropes
speed ladder

Have fun!

Friday Reading Report: Vitamins and Minerals

I’m presently studying vitamins and minerals.  Something like four chapters’ worth of material.  Here’s the executive summary, for executives who don’t always use businesslike language:

It’s important to get enough of all the vitamins and minerals, but not too much.  If you don’t get enough, your nerves will, literally, fray, your teeth will fall out, your skin will itch and bleed, and you will feel lousy and die.  If you get too much, your teeth are probably all right, but the rest of you is toast.  And not even whole-grain toast.

In seeking that Goldilocks amount of vitamins and minerals, most of us should avoid the temptation to pop a bunch of supplements.  In general, the forms of vitamins and minerals found in foods absorb better into our bodies.  There are, of course, exceptions, but most of those involve scary metabolic disorders, chronic disease, or various prescription drugs.

No one food has all of what we need.  Eat lots of different things, including our friends the fruits and vegetables.