Gymnastics Workout: Cycle 2, Week 7, Day 2

The second cycle of gymnastics workouts can be a continuation of the previous cycle or done on its own. This cycle will implement more complex gymnastics skills. These skills will still be strength-based and can always be scaled back with the previous week’s drills.

Many of these skills take years to develop, so don’t expect to be knocking them all out in twelve weeks. But if you have a good strength to weight ratio and are looking for more skill-specific training, this cycle will help you accomplish these skills. check out the benefits of ripped muscle x For those who are beginning to increase their bodyweight strength, use these skills and drills as a conditioning program. It will increase your all-around strength and body control.

This cycle will be different from the first cycle in that it will have a Skill Strength portion prior to the conditioning. The Skill Strength will be a more complex movement that will build into developing a specific goal.

Those goals will be:

  • Levers
  • Planche
  • Handstand/Press Handstand

The days in between will focus on developing flexibility and joint strength. Feel free to contact me with questions at

Week 7, Day 2

3 Sets of:
10-20 Pass Through
5-10 Bridge Push Up
1:00 Pancake

The Nutrition Twins Offer the Total Wellness Package

by Caitlin Hendee,

Oct 1, 2013

When the Huffington Post named identical twins Lyssie Lakatos and Tammie Lakatos-Shames one of the Top 20 Nutrition Experts to Follow on Twitter in 2012, no one was more shocked than them.

“We had no clue we were up for it,” they said. “Then there was our picture and it was totally unexpected.”

Yet even with their tens of thousands of Twitter followers, millions of fans on Pinterest, thousands of Facebook fans and huge website following, Tammy and Lyssie, better known as The Nutrition Twins, are some of the most approachable, engaging, attentive experts out there. They are beautiful and smart, their bubbly personalities draw people in, and it’s not uncommon for them to personally reply to tweets, comments and Facebook posts from their fans.

Their social media pages are full of everything a person needs to lose weight, get healthy and achieve total wellness. They are the experts to follow because they offer pro tips and advice, motivation, fitness and workout routines for both beginners and advanced, and recipes that provide energy boosts, fat-burning kick-starts, easy on-the-go snacks and much, much more.

The Nutrition Twins believe in giving people advice and training tips they can practically apply in their every day life. They believe moderation is the key to making lasting changes, and that people should focus on what they can do rather than what they can’t.

“When people focus on the positive, it makes it much easier to make a lifestyle change,” said the twins.

It’s not uncommon for them to be seen on shows like Good Morning America demonstrating how cleaning can become a fun workout, talking about how to lose weight by decreasing sodium on The Doctors, or providing food tips on Wake Up With Al Roker that make adding vegetables to daily meals a cinch.

“People think that overnight they might have to do something hardcore,” said the twins. “But it’s really working in more vegetables into what you’re already eating.”

The Nutrition Twins said one of their biggest motivations is helping make people more aware that healthy food can taste better than processed foods.

“Ads aren’t for healthy foods, they’re for processed foods. And that’s a problem,” they said. “If they’re not exposed to healthy foods often, they may eat them, but they taste bad and it’s no wonder they don’t want to keep eating them.”

To give people access to healthier options, the twins constantly add tasty recipes to their website. Recipes like their Sweet BBQ Chickpea Bursts put a fun twist on a traditional health food that even the man-of-the-house will want to gobble down in droves. (And seriously, who wouldn’t love a yummy health-food coated in sweet BBQ sauce? Um, yes please!)

They also advocate for making small changes towards both food and fitness.

“Walk 10 minutes outside your front door and then turn around and walk back – that’s 20 minutes,” they said. “Then, gradually increase it.”

As the authors of Fire Up Your Metabolism, the Nutrition Twins put their own bodies to the test so they could offer different foods and methods that will kick-start any person’s metabolism and help them burn fat faster.

They also co-wrote The Secret to Skinny, their guide to cutting out high-sodium foods. The system has already helped thousands lose the weight for good.

Some of their soundest advice, to eat vegetables more often, will be given practical application in their upcoming book Veggie Cure, where they offer expert advice and tantalizing recipes for health, energy and beauty.

“Veggies are the ultimate magic weapon for weight loss,” said the twins. “We wanted to give people a foolproof way to use them. No matter what your goal is – better skin, weight loss, lowering blood pressure – we tell you why they work and what recipes to match.”

Veggie Cure will be released in January.

Ultimately, the Nutrition Twins want to impact people’s lives and help them understand that they don’t have to give up everything they love to lead a healthy lifestyle or lose weight. Rather, they need to feel good about what they are doing so they can achieve true wellness.

“So many people struggle with feeling good,” said the twins. “When they get ahold of their health and habits, it’s really rewarding to watch people fulfill their dreams.” 

Author: Caitlin Hendee
Diet-to-Go Community Manager

Caitlin is the Diet-to-Go community manager and an avid runner. She is passionate about engaging with others online and maintaining a healthy, active lifestyle. She believes moderation is key, and people will have the most weight loss success if they engage in common-sense healthy eating and fitness.

Mature Athlete: Cycle 7, Week 6, Day 1

Cycle seven of the Mature Athlete Training Program offers the total package. A strength circuit, interval conditioning, an endurance circuit, and continuous conditioning are alternated over three training days each week over the 12-week period.

The three training days per week should ideally be non-consecutive, such as Monday-Wednesday- Friday or Wednesday-Thursday-Sunday.  For the strength and endurance circuits, use the attached workout recording form. 

Here’s a calendar of the first six weeks:

To get the most out of your workouts follow these tips.

1.    Always warm up prior to each workout and cool down/stretch upon completion.

2.    Record the date, exercises chosen, resistances used, and repetitions achieved for the strength and endurance circuits.

3.    Always use proper lifting technique and use a spotter/training partner for both safety and productivity.

4.    You choose the venue or device to use for interval and continuous workouts.

5.    For interval workouts, the work time should be demanding and the rest time either complete rest (for running-type training) or an easy pace (for cardio machine training).

6.    For continuous  workouts, a steady pace should be maintained based on the recommended training time.

7.    Rest on non-training days. Working hard on the training days is required, however to adapt to those workouts your body needs down time. Not allowing for proper recovery can lead to overuse injuries. Be a warrior, but be smart.


Week 6, Day 1: Continuous Workout #4


25 minutes of continuous work on treadmill, track, road, or machine.

Expert Series: Jonny Bowden The Rogue Nutritionist

by Caitlin Hendee,

Sep 24, 2013

Renowned nutrition expert Dr. Jonny Bowden didn’t necessarily have a childhood interest in healthy eating, or a teenage obsession with weight to thank for his career choice. Instead, drunken, drug-filled parties of the 70s, Woodstock and adventures touring in a rock band are what ultimately led to Bowden’s transformation.

“I was at one point addicted to every single drug out there,” said Bowden. “Nutrition was the furthest thing from my mind.”

But it wouldn’t be far from his mind for long. While touring in a rock band, Bowden often encountered new, unique people. In one city, Bowden met some actors who stayed in shape and worked out – a concept that was at the time quite foreign to Bowden.

Fascinated, Bowden decided to try his own hand at exercise. It wasn’t long before he found that his true interest in life went far beyond late-night dive bars and rock band groupies.

“The transformation in my life was so profound and so dramatic, I became kind of a zealot about it,” said Bowden.

He soon enrolled in a personal training program and got his first certification.

“I’d never been so interested in something,” said Bowden – adding that over the next few years he amassed a total of six personal training degrees.

And his career blew up from there. He obtained two related degrees, in psychology and nutrition.

The Rogue Nutritionist

He quickly gained notoriety for his off-the-mainstream attitude about nutrition, earning him the title “The Rogue Nutritionist.”

“I like to fight back when I feel like people are given bad advice,” said Bowden.

Bowden wrote 14 books to do just that, including two bestsellers, The 150 Healthiest Foods on Earth and Living Low-Carb.

“I am not the smartest guy on the block; I wouldn’t even consider myself an elite,” said Bowden. “But I do think I have a talent for translation. I think I can learn what scientists have to offer and translate them into words that everyone can understand.”

Nutrition & Overall Health

For Bowden, nutrition and overall health means much more than just calories in, calories out. He said there’s no black-and-white answers when it comes to weight loss and wellness.

“I think that people so desperately want ‘the answer’ that they avoid any kind of nuances or complexity in the analyses of answers,” said Bowden.

Bowden said to be truly healthy, we must improve all facets of our lives, including spending time with friends and family, relieving stress, listening to music and connecting with our spirituality.

“It’s the X factors,” said Bowden. “There’s a lot more than diet and exercise that goes into making people happy and healthy. Look and find those things.”

Food Addiction

And while embracing all the factors that make you healthy is important, Bowden said one of the biggest challenges people face is a problem he understands well after overcoming his own addictions during the Woodstock era. 

“Food companies literally engineer food to be irresistible,” said Bowden. “Getting off these foods is like kicking an addiction.”

To combat a food addiction, Bowden’s best pieces of advice are:

Eat real food. “… food that your great-grandmother would recognize as food.”

Eat food where you can pronounce the ingredients.

Push away from the table when you’re 80% full. “… don’t eat until you’re stuffed.”

Be in touch when you’re eating for fuel, or for emotion.

Respect your individuality. “… experts are good for guidance, but not good to follow blindly.”

Be Your Own Kind of Beautiful

Bowen also emphasized that beauty comes in all sizes.

“You don’t have to wait until your goal weight to do the things you love,” said Bowden. “Put everything together and find what works for you.”

** Be sure to pick up your copy of Dr. Jonny Bowden’s upcoming cookbook, The Great Cholesterol Myth Cookbook, for a detailed meal plan to help you combat fat and fight high cholesterol. **

Author: Caitlin Hendee
Diet-to-Go Community Manager

Caitlin is the Diet-to-Go community manager and an avid runner. She is passionate about engaging with others online and maintaining a healthy, active lifestyle. She believes moderation is key, and people will have the most weight loss success if they engage in common-sense healthy eating and fitness.