Sandwich and Light Snacking Guide

     The sandwich portion of this post comes from the May 2009 issue of Men's Health that I happened to read while seated in a waiting room.  The healthy snacking information comes from a recently posted article on bodybuilding.com.  Sources are at the bottom if you wish to check out the details.


The Art of a Healthy Sandwich:
     Condiments from Best to Worst - Hummus, Honey Mustard, Guacamole, Dijon Mustard, Pesto, Miracle
          Whip, Italian Dressing, Ranch Dressing, Mayonesse
     Meat (1oz slice) Best to Worst -  Turkey, Roast Beef, Honey Ham, Beef Pastrami, Salami, Bologna,
          Mortadella
     Cheese (1oz slice) Best to Worst - Fresh Mozzarella, Swiss, Sharp Cheddar, Provolone, Pepper Jack,
          American
Reasons:  Read Full Article (Link Below)

Easy Lunches and Healthy Snacks:
1. Chicken Wrap with a Whole-Wheat Tortilla
2. Dried Fruit, Pretzel, Almond, Pecan, Sunflower Seed = Trail Mix
3. Homemade Protein Peanut Butter Balls - "Mix 2 scoops of protein powder, ½ cup peanut butter, 1 cup of dry  
     oats, and ¼ cup dried cranberries. Once a sticky mixture is formed (note that you may need to add a small 
     amount of water to moisten), form into balls."
4. Beef Jerky and an Orange
5. Peanut Butter and Banana Roll-Ups (in whole-wheat Pita or Tortilla)
6. Protein Pancakes

7. Mexican Tuna - "Tuna is always a great grab-and-go protein source. Make good use of it in your quest 

     for lean mass. To prepare this muscle-building snack, open and drain a can of tuna. Combine with ¼ cup        salsa, ½ cup kernel corn, and chopped mushrooms, peppers, and carrots."

8. Apple with Low-Fat Cheese  

9. Protein Shake with Raw Oats 

10. Canned Salmon with Whole-Wheat Crackers

11. Cottage Cheese with Canned Fruit

12. A Protein Bar 

 Source Info:

Men's Health, May 2009 (link)

Bodybuilding.com Article (link)

Recent Conditioning

Here are just a few workouts that I've done over the past couple weeks.  They all have principles that translate to combat sports, core strength, and being cross fit (fit for all things).  Some of them were not what you would call easy....

Workout 1:
5 Exercises in this order (Body Squat, Fingertip Pull Up, Push Up, Ball Slam, Body Row from Rings)
Each exercise is done for 5 minutes with as little rest and/or stoppage as possible.  You MAY NOT switch to a previous or skip a head to the next exercise until you have finished all 5 minutes of the exercise (set).  ORDER MATTERS.  Rest 1 min between rounds.  Score for each Exercise = # of Reps
Body Squat x 5 min - Rest 1 min
Finger Tip Pull Up x 5 min - Rest 1 min
Push Up x 5 min - Rest 1 min
Ball Slam x 5 min - Rest 1 min
Body Row from Rings x 5 min - DONE

AUSTIN'S RESULTS (5 min time  limit on each exercise):
Squat x 304
Finger Tip Pull Up x 77
Push Up x 262
Ball Slam x 203
Body Row from Rings x 70


Workout 2:
a1 - Squat Jump x 10
b1 - Body Squat x 20
c1 - Tuck Jump x 10
Round 1 = (a1+b1+c1) x 3
Rest 3 min
a2 - Goblet Squat @ 70 lbs x 10
b2 - Ball Slam x 25
Round 2 = (a2+b2) x 3
Rest 3 min
a3 - Burpees x 15
b3 - Ball Slam x 15
c3 - Push Up x 10
Round 3 = (a3+b3+c3) x 3
Done

Workout 3:
Round 1 (on heavy bag or mitts - punches are max speed)
1 punch - 1 body squat
2  punches - 2 body squats
3 punches - 3 body squats
etc....
Round = 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Rest 2 min
Round 2 = 4 players
P1 does 10/10 1-Hand KB Snatch @ 55lbs while other 3 Players do push ups until he/she is finished
Rotate so that P2 is now doing KB Snatch and P1, P3, and P4 are doing push ups
Continue to rotate until each player has completed all the required snatch reps
Rest 30 sec between player intervals

Workout 4 (8 people divided into 4 pairs/teams):
Each team elects someone to start and the other to finish.  Race distance is 20 yrds down and 20 yrds back.
Round 1:  Starter Bearcrawls 2 x 20 yrds while Closer does Push Ups; upon completion the Closer Bearcrawls 2 x 20 yrds while the Starter does Push Ups until their return
Team that won the round is eliminated
Round 2:  Starter does 2 x 20 yrds Flying Burpees while Closer does Body Squats; reverse roles upon completion
Winning Team is eliminated
Round 3:  Starter does 20 yrs somersaults followed by 20 yrd sprint back to start; Closer does Crunches until the starter's return, reverse roles upon starter's return
Winning team is eliminated
Round 4:  Losing Pair does 1 min wall squat