Six Essential Nutrients

The Six Essential Nutrients- These are the 6 Essential Nutrients that everyone needs to survive. I have attached a easy reference guide to help you calculate your daily caloric intake. This easy tool will help you monitor or adjust caloric intake to meet your dietary goals.

* Carbohydrate- 4 calories
*Protein- 4 calories/gram
*Fat- 9 calories/gram
*Vitamins- 0 calories/grams
*Minerals-0 calories/grams
*Water- 0 calories/grams

(Reminder- Alcohol has 7 calories/gram:)

Here is an example: Joe consumes 2500 calories/day. He has a goal of obtaining 60% of his daily calories from carbohydrate. Calculate his carbohydrate requirement.
2500 calories/day X .60=1500 calories from carbohydrate per day
1500 calories from carbohydrate per day= 375 grams of carbohydrate per day

Resources: The Cooper Institute. www.cooperinstitute.org

This is for you bike riders out there, 24 hours of Moab.  Yes a full 24 hours of riding a bike in the desert. Check out the link below.

http://grannygear.com/Races/Moab/index.shtml

Daily Workout

Don't forget there is a daily WOD (workout of the day) posted under the functional fitness section. Please come to any one of us if you need help or advice with any of your fitness needs.

United States Police and Fire Championships

Posted by Shane Huston.  I have entered the the 2012 Police and Fire games. The event I am competeing in is the TCA  this includes the following events.

5 K Run
Shot Put
100 Meter Dash
100 Meter Swim
20 Foot Rope Climb
Bench Press
Pull-ups
Obstacle Course
　
For the 5 K and the 100 M dash I have been running out by Lake Lowell 5 miles on Mondays and Wednesday. Ive been trying to cut down on my time. I average about 40-45 minutes. On Fridays I run intervals on the treadmill between 3-4 miles. I am shooting for around 25 minutes on my time.
I have also been swimming laps at the rec center on Fridays. I have no idea where I'm at with my time.
　
I have not really trained on the shot put yet. Rod Herman is planning on giving me a few tips. I'm hoping my lifting routine will be a good start.
　
I've been climbing the rope at the rec center about once a week. I haven't timed myself but I'm hoping for about 8-10 seconds.
I've been going heavier on the bench I'm hoping I'll get 300
Below is an example of my workout over a two week period.

Sunday: Shoulder and arms/ Abs
3 sets

Lateral Pour
Incline curls
Arm extensions
Dumbell Press
Alternating curls
Push Downs
Back Flys
Alternating Hammer curls
Decline scull crusher
Weighted circles
In and Out curls
Tate Press
Front Dumbell raise
Concentration curls
Cable one arm extention
Wide Shrug
Hammer Curls
Cable incline
Kettle ball Sumo High Pull

Monday: Run 5 miles

 Tuesday: Chest and back/Abs1.
Bench
Wide pull ups
Bench
Close grip pull downs

2.
Incline bench
Back lat pull downs
Close grip bench
One arm rows

3.
Decline
Seated rows?
Dumbell flys
Stiff leg deadlift

4.
Peck flys
Straight arm lat pull downs
Dumbell pull over
Chin ups

3 sets

Wednesday: Run 5 miles

Thursday: Shoulder and arms

2 sets


Friday:Sunday: Chest and back/abs3 sets
1.
Bench
Wide pull ups
Bench
Close grip pull downs

2.
Incline bench
Back lat pull downs
Close grip bench
One arm rows

3.
Decline
Seated rows?
Dumbell flys
Stiff leg deadlift

4.Peck flys
Straight arm lat pull downs
Dumbell pull over
Chin ups
Monday: Run 5 miles
　
Tuesday: Shoulder and arms/abs3 setsLateral PourIncline curls
Arm extensions
Dumbell Press
Alternating curls
Push Downs
Back Flys
Alternating Hammer curls
Decline scull crusher
Weighted circles
In and Out curls
Tate Press
Front Dumbell raise
Concentration curls
Cable one arm extension
Wide Shrug
Hammer Curls
Cable incline
Wednesday: run 5 miles


Thursday: Chest and back/legs2 sets1.Bench
Wide pull ups
Bench
close grip pull ups
Wall squats

2.
Incline bench
Back lat pull downs
Close grip bench
One arm rows
Wall squats

3.
Decline
Seated rows?
Dumbell flys
Stiff leg deadlift
Leg extensions

4.
Peck flys
Straight arm lat pull downs
Dumbell pull over
Chin ups
leg curls
leg press
calf raises
　
Friday:swim 20 laps
Interval 3-4 mile sprint　　
　Saturday: rest
Lateral Pour
Incline curls
Arm extensions
Dumbell Press
Alternating curls
Push Downs
Back Flys
Alternating Hammer curls
Decline scull crusher
Weighted circles
In and Out curls
Tate Press
Front Dumbell raise
Concentration curls
Cable one arm extensions
Wide Shrug
Hammer Curls
Cable incline

Daily WOD (workout of the day) now in the Functional Fitness section!!!

On this page we will be posting a daily WOD or workout of the day. Some of the exercises may sound unfamiliar but we'll do our best to put a demo video with the post or in the Demo section of the site and if we don't get a chance, Google and Youtube is a beautiful resource to find examples of what these movements look like. These workouts will be Crossfit based workouts which means you never know what you will be doing because you will be doing a little bit of everything all the time.  Constantly Varied High Intensity Functional Movement. Most WODs you will be doing for time, repititions and rounds, total weight lifted or lifted per round. If you see a weight next to the exercise the weight on the left is mens and on the right womens. That would be the prescribed (Rx) weight for that exercise. You can choose to go lighter or heavier if you wish. All of these workouts are scalable for everyone.

Note: The demo videos are only an extra tool and resource. If you have any questions about the workouts or any of the exercises please come to any one of us and we will help you.

St. Patty's Day Basic Five Run

The Basic Five YMCA (Boise) Fun Run will be on March 17th starting in Julia Davis Park at the band-shell.  Log into YMCA for registration information....anyone interested let me know!