FREE GIVEAWAY COMPLEMENTS OF OPEN SKY FITNESS
OCTOBER 28, 2009
OPEN SKY FITNESS SKY FIT CHALLENGE! JEFF MEACHAM TAKES THE SKY FIT CHALLENGE
WEEK 1 Jeff Meacham
When Jeff started the Sky Fit Challenge on July 20, 2009 he didn’t know what to expect. Working out with Rob 3 times a week and following a nutrition plan developed by Christy Meyers at www.HowToChow.com is
WEEK 8 out of 12 proving to be a significant change in his day to day life. But Jeff is up for the challenge and in only 6 week he has gone from 201 to 189 pounds. Losing over 4% body fat and still 6 weeks to go. Way to go Jeff!
HOW THE SKY FIT CHALLENGE WAS BORN... When Jeff wanted to see a dramatic change in his body and energy he looked to longtime friend Rob Dionne for help. He wanted to know how to transform his body from the guy he’s always been to the guy he’s always wanted to be.
ROBERT DIONNE Rob Dionne, Founder of Open Sky Fitness is an NASM (National Academy of Sport Medicine) Certified Personal Trainer, Corrective Exercise & Performance Enhancement Specialist. He is a life long athlete and has developed a workout that incorporates sports movement and the mechanics of indoor weight training to an outside workout that is extremely fun, safe and affective. The Sky Fit Challenge was developed to maximize client results without stepping foot in the gym. www.OpenSkyFitness.com
and college. With a little guidance and motivation he knew he could have Jeff looking his best in three months or less.
Recognizing that nutrition is a key part in this transformation Rob went to a close friend and colleague Christy Meyers at How To Chow Being friends for over ten years Rob was aware who developed a nutrition plan that would fit Jeff ’s of Jeff ’s battle with his weight through high school needs through this intense workout regimen.
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FREE GIVEAWAY COMPLEMENTS OF OPEN SKY FITNESS
OCTOBER 28, 2009
SKY FIT CHALLENGE: WEEK ONE The most important part of starting the Sky Fit Challenge is making the commitment to yourself. When Jeff agreed to take the challenge he wasn’t completely aware of what he was getting himself into. He was going to have to workout with Rob 3 days a week in the park AND complete his cardio regimen alone on his off days. Don’t worry, he didn’t
have to just come up with his cardio workouts on his own, Rob designed an easy to follow routine. Lets get started on his workouts. Besides Jeff ’s warm up which takes about 10-15 minute we will show you Jeff ’s first 3 workouts he did in the first few days to help him to lose 3 pounds.
Workout 1 1. Pull Ups - 15 Reps - Don’t worry if you can’t do a pull up. Neither could Jeff. See that chair under his left foot? Jeff is all about working in the negative.* *Negative - Instead of having the full ll strength to do a pu u yo n ow ur yo on up f sel ur can give yo assistance on the way up and slowly down f sel ur yo er low no to with little assistance.
2. Push Ups - 15 Reps - Hands slightly wider then shoulder with apart. Slowly lower down and press back up.
3. Straight Arm Lat. Press Down - 20 Reps Using bands that are anchored from a higher position. Start with arm parallel to the ground, then press arms straight down to your sides making sure not to let the shoulders round forward.
4. Diamond Push Ups - 15 Reps - From standard push up position place hands close together to on the ground to make the shape of diamond. Proceed like normal push ups making sure not to let the lower back arch.
5. Jump Rope - 2 minutes - If jumping rope is too difficult right now. Eliminate the rope itself and do the exercise as if. Adjust time according to your fitness level.
6. Mohammed Ali Crunches - 30 Reps - Lying on your back with hands near ears. Draw one knee up toward head while other leg points straight down. Twist upper body to touch opposite elbow to knee. Repeat on other side, then crunch both knees and elbow together at the same time. Thats one rep.
Rest One Minute and Repeat One More Time! 2
FREE GIVEAWAY COMPLEMENTS OF OPEN SKY FITNESS
OCTOBER 28, 2009
Workout 1 Continued... 1. Chin Ups - 15 Reps - Again don’t worry if you can’t do a Chin up. Neither can Jeff. Work with negatives to start.
2. Military to Wide Hand Push Ups - 15 Reps Start with hands directly in front of shoulders. Then step one hand out to the side so hands are about 3 feet apart. Do push up only when hands are in a wide position. Walk back and forth to complete each pushup.
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3. Bent Over Back Fly - 20 Reps - With band under feet bend over with a flat back and knees slightly bent. Hands should be in front of chest and will fly out to be parallel to the ground. Making sure to squeeze the shoulder blades together at the top.
5. Burpees - 15 Reps - From standing upright position sink to full squat putting hands on the floor. Jump back into push up position. Do a push up. Hope back to squat position. Then jump back up to standing. That is one rep.
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6. Medicine Ball Crunch - 30 Reps - Lying with your back and feet on floor. Hold a medicine ball in front of your chest and press it straight up to the sky.
Rest One Minute and Repeat One More Time! Always make sure to drink enough water!
4. Chest Flys on Ball - 15 Reps - With band under ball lay with you back on the ball, making sure to support the head and neck. Squeeze gluts to form a table top with the body. Press bands in front as if you were hugging a tree.
You’ve completed Day 1! Great Job!!! 3 Now Take a Break.
FREE GIVEAWAY COMPLEMENTS OF OPEN SKY FITNESS
OCTOBER 28, 2009
Workout 2 Cardio In order to maximize Jeff ’s results a high intensity interval cardio regimen was the way to go. Jeff did however have a choice on what type of exercise he was going to do on his off days and he chose running on the treadmill.
Jeff started with a 30 minute interval plan. In the chart the numbers along the bottom signify the duration of time in minutes with a 2 minute cool down at the end and the left vertical numbers are Jeff ’s intensity from 1-10, 10 being the highest intensity. As you can see when Jeff reached minutes 3, 7, 11, 15, 19, and 23 he increased his intensity on the treadmill. The intensity is based solely on Jeff ’s personal ability from 1-10. 1 being a walk and 10 being a full out sprint.
Interval training is basically running at the same speed for a duration of time with spikes in intensity throughout to raise the heart rate.
Intensity 10 7.5 5 2.5 0
Minutes
0-3
3
4-7
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8-11
Maximum
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12-15
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16-19
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20-23
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24-30 30-32
Max
Workout 3 1. Step Back to Lunge with Resistance - 15 Reps - With band under one foot, hold handles at shoulder height. Step back with opposite foot into lunge. Making sure not to let lean over the toes of the foot.
3. Low/High Bicep Curls - 30 Reps - With band under feet perform 10 slow Bicep Curls, making sure to keep the shoulders and elbows back. Then perform 10 from full extension to mid flex, then 10 from mid flex to full flex. For a total of 30 reps.
Low 2. Lunge Jumps - 15 Reps each side - Starting in lunge position, explode into a jump and land in the same starting position.
Mid
Full Flex
4. Double Arm Tricep Kick Backs - 20 Reps With band under feet bend over with a flat back and knees slightly bent. Lift upper arms to be parallel with the floor. Straighten arms.
Continue...
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FREE GIVEAWAY COMPLEMENTS OF OPEN SKY FITNESS
OCTOBER 28, 2009
Workout 3 Continued... 5. Jump Rope - 2 minutes - If jumping rope is too difficult right now. Eliminate the rope itself and do the exercise as if. Adjust time according to your fitness level.
6. Single Leg Alternating Plank - 1 minute With elbows and toes on ground hold body in plank position while squeezing glutes and abs. Lift one leg up and balance on one foot and both elbows for 30 seconds per side.
Rest One Minute and Repeat One More Time! Workout Tips... 1. Start at your own pace. If something is too difficult then modify the exercise to make it work for you. E.g. Ease off the weight or reduce the reps. But remember... 2. Always challenge yourself when performing theses exercises. If you’re not feeling a burn at the finish of each
set then you should increase your weight in the next round. 3. Always use proper form. Study the pictures for proper examples. 4. It’s not a race to the finish. Make sure you are isolating the muscle being used and lifting at a controlled tempo.
Equipment You’ll Need... 1. Resistance Bands
2.Jump Rope
3. Medicine Balls
4. Workout Mat
5. Yoga Ball 5
FREE GIVEAWAY COMPLEMENTS OF OPEN SKY FITNESS
OCTOBER 28, 2009
Workout 3 Continued... 1.Dead Lift with Band - 25 Reps - With band under feet start in bent over position with knees slightly bent. Flex hamstrings and gluts to stand up straight.
2. Jump Down to Vertical Jump - 15 Reps Standing on a box or step, jump off and sink to squat position, explode upResistance into vertical 1. Step Backthen to Lunge with - 15 jump. Make sure to land back in squat position.
4. Overhead Tricep Extension - 20 Reps - Stand with feet staggered one in front of other. Place band under back foot. Pull band up and place behind head with elbows near the ears. Extend hands toward the sky.
5. Mountain Climbers - 50 Reps - From push up position bring one foot up toward hands until the knee is in your chest. Jump and switch feet. Every other step is one rep.
Reps - With band under one foot, hold handles shoulder height. Step back 3.atThree Tempo Bicep Curl - 30with Repsopposite - Standing foot into lunge. Making sure not toalet with band under feet. Curl 10 reps at 2/2lean tempo. over the toes of the foot. 2 seconds up 2 seconds down. Then 10 at a 4/1 tempo and 10 at a 1/4 tempo. Low/High Bicepand Curls - 30 Reps - With Rest3.One Minute Repeat One More Time!
band under feet perform 10 slow Bicep Curls, making sure to keep the shoulders and elbows back. Then perform 10 from full extension Itofeel great! What’s next. mid flex, then 10 from mid flex to full flex.about For a nap? How a total of 30 reps.
2.Lunge Jumps - 15 Reps each side - Starting in lunge position, explode Bar and land in the ll Uapjump Puinto same starting position.
t listed The pull up bar is no you’ll need. with the equipment same Why? Because the rformed with exercises can be pe t if you resistance bands. Bu en by all have a pull up bar th means, use it.
4. Double Arm Tricep Kick Backs - 15 Reps With band under feet bend over with a flat back and knees slightly bent. Lift upper arms to be parallel with the floor. Straighten arms.
You’ve completed Workout 3! Great Job!!! Now Take a Break. 6
FREE GIVEAWAY COMPLEMENTS OF OPEN SKY FITNESS
OCTOBER 28, 2009
Nutrition Factor of the Sky Fit Challenge provided by Christy Meyers at How To Chow
Getting Started with Your Nutrition The first important step when you are beginning a nutrition plan is to determine where you are now and where you want to be. Be honest about your current habits and diet. What foods do you eat often? Do you prepare the majority of your food at home or do you eat out? Knowing what you are doing now will help you anticipate challenges and plan ways to meet them. Then set your goal for you body and health. Be as specific as possible so that you are able to determine in real tangible ways your level of success. In physical fitness, attainment of the goals can easily be determined through body measurements, increase in stamina, and increase in ability. In nutrition, our measurements are a bit less cut and dry. We do use weight gain or loss as a measurement but the scale can be a finicky tool - fluctuation a lot, especially in the beginning. So use the numbers on the scale as a reference point but also determine effectiveness
through: hunger levels (you want a balance - hunger at meals but not starving, and after meals you should feel satisfied but not overly full); digestive quality (your food should digest and eliminate easily); mood stability (extreme mood fluctuation can be a symptom of dietary imbalance); sleep quality; and energy (you should feel energetic and able to keep up with your life and workouts). Most importantly, make this plan fit to you. If it takes two weeks to implement the plan you see below, then okay. If you are finding it impossible to prep all your food because of your work schedule, then find a healthy restaurant near your office that has some of these options. The most effective diet plan is the one that you are able to follow.
Open Sky Fitness and How To Chow Join Forces When Rob approached me to be part of the Sky Fit Challenge and help Jeff transform his body, I knew it was the perfect plan. Neither exercise nor nutrition alone could do the job, but together success is possible. Jeff had some very specific
requests for his nutrition plan - he was not interested in what he calls the stereotypical “body builder’s diet” - protein shakes and bars and chicken with a head of broccoli for dinner. Jeff enjoys food and he wanted to keep on enjoying his food.
CHRISTY MEYERS Christy Meyers is a certified holistic health counselor licensed through the American Association of Drugless Practitioners. She has always had a strong interest in food and they way that it can be used as a tool achieve goals and enhance a person’s experience of life. Christy maintains a private practice helping clients to achieve their health goals, balance their weight, and address health concerns through the use of whole nutritious food and a balanced diet. She also speaks at businesses, schools and conferences; gives workshops; teaches cooking classes; and writes for several online nutrition publications. www.HowToChow.com He requested that his diet consists of food that tastes good, is as whole and natural as possible and will help him achieve his goal of a healthy, athletic body with more muscle and less body fat.
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FREE GIVEAWAY COMPLEMENTS OF OPEN SKY FITNESS
OCTOBER 28, 2009
THE TRUTH ABOUT NUTRITION There are hundreds of diet books on the shelves today. Go into a bookstore and you can pick up any number of books on weight loss that claim they have “the answer.” It can be confusing and frustrating to know what to eat because every diet tells you something different - eat carbs/don’t eat carbs, dairy is good/dairy is bad, you must eat meat/don’t even think about eating meat. So which diet is right? The answer is: all of them and none of them. Nutrition is the only area of science where you can prove opposing theories because the subject is a human body and each body is different. So one diet could work really well for one person and not at all for another. The best thing to do is to develop a relationship with your body. Start to listen to the messages your body is sending you to determine what works for your body. Determine what outcome
JEFF’S CHALLENGES WITH HIS NUTRITION Eating consistent meals. Jeff found that he would often forget to eat a meal, be starving and end up overeating.
e to me he was When Jeff cam of a diet consisting already eating a foods - grains, variety of whole d all uits. He enjoye vegetables and fr trying and was open to types of food ve . But he did ha some new things . some challenges
you want: weight loss, increased energy, more muscle and don’t be afraid to experiment, there is no right or wrong.
Bok Choy with Sauteed Onions You can make this recipe with any green that you like best. Some to try are kale , collards, mustard greens or broccoli. Ingredients: 2 small heads of baby bok choy, 1/4 to 1/2 onion sliced thin, 2 tsps of olive oil, Balsamic vinegar to taste. Directions: In one pot, steamed your baby bok choy and set aside. In a frying pan, heat olive oil. Add the onions and sautee for approximately 3 minutes or unt il they are translucent. Add the balsamic dressing and continue to cook as you stir. In a bowl, toss the baby bok choy and onions. Ser ve at desired temperature.
Eating out. Jeff loves to eat out. And that was not something he wanted to give up. But he was aware that the food from restaurants is often higher in calories and portions sizes are much bigger. Jeff loves cookies in his belly!
Eating late at night. Because Jeff would often forget to eat during the day, he found that he was always hungry late at night. So the majority of his calorie intake happened from 4pm to 11pm.
GOALS Nutritionally, Jeff wanted his food to keep him energetic for his workouts with Rob. He wanted to make sure that he was getting enough protein, carbohydrates and fats to keep his body healthy and to lose weight while gaining muscle. He wanted his food to be real food - not powders, bars and energy drinks - and he wanted it to taste good. And he did not want to be eating pounds of animal protein each day - in fact he requested that animal protein be limited to fish, eggs, and chicken.
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FREE GIVEAWAY COMPLEMENTS OF OPEN SKY FITNESS WEEK ONE GOALS: The first goal I had in mind while making Jeff ’s week one plan was to make sure that he was eating consistently. With the amount of working out he was going to be doing, he needed to be getting all the nutrients to allow his body to recover and build and keep him feeling satisfied and energized. I also wanted to make sure that his food intake happened during the day rather than late at night so that his body could use the calories rather than storing them as fat. Lastly, I wanted him to be eating at home more often so that he could control his calories and portions. Knowing that this would be easier if the food was already prepped and ready to go, I suggested that he make some things in bulk at the beginning of the week, divide it into containers and keep it in the fridge so it was ready to go for each meal. I also planned in two meals out with suggestions on what to order so that he could still enjoy his time at restaurants too.
OCTOBER 28, 2009
Quinoa Bre To cook th e
akfast
quinoa:
Combine o ne cup of q uinoa grain cups of wa and 1 3/4 ter in a pot. Bring to a cover and boil, then simmer fo r approxim minutes or ately 15-20 until the w ater has ev Will make apo approxima tely 3 to 4 se rated. (Quinoa ca rvings. n be prepa red the nig at the begin ht before o ning of the r week.) To make th e breakfast : Heat 1 tsp in a skillet. of olive oil Add up to 1 cup of th quinoa. W e cooked hen the quinoa is w arm, add 1 tbsp of slic and a drizz ed almond le of tamari s sauce. Tra bowl and e nsfer to at. **Quinoa is a whole gra in that is h protein, ca igh in rbohydrate s, vitamin minerals. and Because o f the unique com bination o f protein, ca and easy d rbohydrate igestibility, it is an ide workout fo al preod. It has
JEFF’S MENU BREAKFAST: (8am) Jeff had his workouts in the morning so he needed a breakfast that digested easily and left him with enough energy and strength to make it through his tough workouts. For week one, we tried two different breakfasts. • 1 cup of Steel cut oats with almonds or walnuts, raisins, cinnamon, nutmeg, vanilla extract, and 1/4 packet of stevia (or you could use a couple of drops of liquid stevia) • 1 cup of Quinoa with sliced almonds, olive oil and tamari sauce. (see recipe)
MORNING SNACK: (11am) Post workout, Jeff needed to replenish his body quickly. A protein shake was the perfect solution. Always looking for the most natural option, I had him use a protein powder with whole minimally processed ingredients.
Protein Sh
ake
of Jay ine: 1 scoop b m co er d n In a ble der Protein pow ose with Robb Whey tevia (for th S h it w ed n se the Egg sweete u can also u yo s, ie rg le p of a dairy al eaping scoo h 1 ), la u rm white fo Green er (Jeff used reen by green powd ity Super G al it V r o ce , 1 cup of Vibran und online) fo gy lo co 1 cup of Body E a, and up to an an b 2 1/ , ding ice berries l smooth, ad ti n u d n le B water. if desired.
LUNCH: (1pm) Each day for lunch, I asked Jeff to have a protein of his choice (chicken breast, hard boiled egg, tuna or another fish) and a big, fresh green salad. In the salad, he could add a variety of vegetables including - mixed lettuces, kale, spinach, cabbage, asparagus, broccoli, green beans, zucchini, yellow squash, carrots, cucumbers, onions, tomatoes, radishes, and 1 tablespoon of a non-sugar dressing.
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FREE GIVEAWAY COMPLEMENTS OF OPEN SKY FITNESS
OCTOBER 28, 2009
JEFF’S MENU CONTINUED... AFTERNOON SNACK: (4pm) The afternoon snack is important because it helps to ward off hypoglycemia and keep you energized. It also protects against overeating at dinner. Alternating each day, Jeff would have a small apple, nectarine, peach or pear, and approximately 20 nuts of his choice or cut veggies (try carrots, celery, cucumbers, and peppers) and 1-2 tbsp of hummus (make sure to get a hummus with fresh natural ingredients, rather than one with a lot of processed junk. Hint: ingredient lists should be short and you should be able to recognize what is in the food.)
DINNER: (7pm) Since Jeff is building muscle and burning fat, protein is playing a big role in his diet. And carbohydrates are present in the form of whole grains, fresh vegetables and fresh fruits. As the challenge goes on and he gets closer to his goal, some of this will shift. But in light of this, dinners consist of another serving of lean protein and vegetables in different forms. I suggested that Jeff prepare a couple of vegetable soups at the beginning of the week that he could have with his dinner. Soups are a wonderful way to get
even more vitamins and minerals, they are filling, and they can be a saviour when you are starving and need something immediately while the rest of dinner is prepared. On the right you’ll find a recipe for vegetable miso soup that I gave to Jeff during his first week. There are hundreds of recipes for soups with a variety of different vegetables, try a bunch of different kinds - the more variety you have the more vitamins and minerals your body gets! With the soup, Jeff ate a protein, usually fish since he enjoys this the most, and sometimes chicken. As you are preparing your protein during this first week, remember that simple is better and often less calories. Try to use seasoning rubbed into the skin of the protein; or use fresh juices and vinegars to marinate (such as lemons, limes and balsamic vinegar). You can also use vegetable or chicken broth to cook your protein in for added flavor and less fat. And experiment with different cooking methods - grilling, baking, poaching or stir frying. And consider topping it with some fresh salsa or guacamole or sauteed onions or peppers. If you use oil to sautee or stir fry in, you will only need a tsp or two. And finally, a leafy green vegetables. Green vegetables are most missing food in the American diet and also contain the most vitamins and minerals of all the vegetables. They are extremely important to maintain health, have tons of fiber for weight loss and help to satisfy and curb cravings. Plus they are naturally low in calories, so you can have as much as you like!
There are lots of leafy greens to chose from and they can beeaten raw or cooked. Jeff ’s favorite is bok choy so I gave him the recipe. Pick a different green for each night or make a double batch and save some for another night.
Vegetable Miso Soup This is a simple miso recipe that you can follow precisely or get creative and add whatever vegetables you enjoy most! Ingredients: Celery, carrots, onions, 1-2 cloves of garlic, 1-2 tsps of olive oil, 4 to 6 cups of water (depending on your consistency preference), asparagus (or green of choice), approximately 1/2 cup of soaked seaweed (arame or wakame flakes are best), 1-2 tablespoons of miso paste. Directions: -In a small bowl, take a handful of dried seaweed and cover it in water. Set aside to soak. -In a pan sautee chopped celery, carrots, onions and garlic in olive oil for approximately 3 minutes or until the vegetables are soft. Add water until the soup is your desired consistency (brothy or chunky) and bring to a boil. Reduce heat to simmer and add soaked seaweed and asparagus or green. Simmer for 15 minutes and then remove from the heat. -Remove approximately 1 cup of the broth from the pot. Dissolve the miso paste in the broth and then add back into the pot with the rest of the soup. Season with some tamari sauce, scallions or a little sea salt and pepper. **Miso soup is a cleansing and calming soup. It helps to equalize blood sugar levels and soothes the digestive system. Need a little more guidance? Watch a video of me making this soup at http://actorsdiet.blogspot.com/search/label/ cooking%20video
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FREE GIVEAWAY COMPLEMENTS OF OPEN SKY FITNESS
OCTOBER 28, 2009
Contact Rob@OpenSkyFitness.com to make an appointment!
Contributors
On behalf of Open Sky Fitness and How To Chow we would like to thank you for your interest in The Sky Fit Challenge. To show our appreciation we would like to offer a free session and/or consultation to be redeemed at a future date. First Session Includes: •Full Body Assessment, •Postural Alignment, •Body Mass Index (BMI), •Body Fat Percentage, •Circumference Measurements; •Nutrition Consultation The New Jeff Meacham,
CHRISTY MEYERS Founder of How To Chow and co-creator of The Actors Diet. Christy is a certified holistic health counselor licensed through the American Association of Drugless
Thank you for all of your grueling hard work and your FOLLOW THE SKY FIT CHALLENGE dedication to The Sky Fit Challenge. We are glad to have Open Sky Fitness been able to help you achieve what you have alway aspired to be. Twitter Thank You, Rob Dionne & Christy Meyers
Free Nutrition Consultation
Email info@howtochow.com to schedule your session.
To be used by first time clients
Dear Sky Fit Challenge Fans,
Complements of Open Sky Fitness
SPECIAL THANKS
Founder of Open Sky Fitness and creator of The Sky Fit Challenge. Based out of Los Angeles, CA, Rob is a Certified Personal Trainer & Exercise Specialist with The National Academy of Sport Medicine.
Free First Session
ROBERT DIONNE
How to Chow Christy Meyers, CHHC
www.howtochow.com
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