Part 4 of 4 in our 3 Minute Challenge…
3 Minute Dip Challenge
This is not an easy task by any means since you will be using a very small muscle group to move your body through space.
Another factor that is going to limit the consistency of the results is how you perform the exercise. To make this equally fair for all we will be using a chair dip or bench dip. To execute this one, you need to have your arms behind you on one chair and your feet either on another chair or on the ground simply as pivot points not to be used for pushing and cheating.
This falls into both the muscle ENDURANCE and POWER challenges, since you will be using a small muscle to move your weight you need power to even get started and since it is such a small group exhaustion will come quickly and you will need muscle endurance for your triceps to keep going rep after rep for 3 minutes. You will also be working your core stabilization, some front delts and even traps during this exercise.
Here are the requirements for this dip challenge:
1 or 2 chairs
Timer – here’s one for you http://e.ggtimer.com/3-minutes
State Your Name, Weight and Total Reps
Will power and muscle endurance
INCENTIVE:
To challenge yourself
Set a new standard for you to beat each month
Video this and post it on YouTube for all to see
Tag and link EmpoweredNutrition.com and add your link to the comments on this post (this helps build your YouTube traffic as well)
1 Night Hotel Stay – Do the Video version of your challenge and let us know and I will send you 1 Night Free Hotel Stay on me just for entering. Come on its going to be fun, motivate you to beat yourself and others and I will give you a prize just for entering a free contest.
I look forward to seeing your results. Even if you don’t do the whole video thing, post your results as a comment on the blog post and we will be sure to add you to our long list of Empowered Achievers.
Here is the list of 3 Minute Challenges for you…
Challenge #1 – Push Ups
Challenge #2 – Chin Ups
Challenge #3 – Squats
Challenge #4 – Dips
For ideal results and the ability to track your results from all your nutrition and training you should set up a standard set of tests for yourself to see where you are today and where you are going and to make sure you are on track on the way. After all you can’t drive to Disney without a road map, a game plan and some check points on the way.
JOIN the 3 Minute Dip Challenge FREE and Get 1 Night Hotel Stay www.EmpoweredNutrition.com
Today is the big day in our 4 part series of bodyweight challenges…
3 Minute Squat Challenge
OK this one is probably going to feel a bit different than the other two.
Push Ups for Chest (front delts, triceps and core stabilization) was pretty tough, but more of a muscle ENDURANCE event
Chin Ups for back (rear delts and biceps) required more POWER than push ups and was probably the toughest of the three to complete even half the reps of Push Ups
Squats for Quads, Hamstrings, even calves (lower back and core stabilization) will be more of a SPEED STRENGTH challenge.
So far in Challenge #3 of 4 we have covered 3 different exercises and 3 different training techniques for 3 totally different outcomes even though we are limited to our bodyweight and our time (3 minutes).
The other constant is we are always moving our bodies thru space, rather than moving weights through space which is pound for pound always easier than moving the same bodyweight through space. It’s weird but true.
Think about this. You can do a Bench Press with say a max weight of 315 pounds. Now if you were 315 pounds do you think you could do the same amount of reps with your feet on a bench for push ups?
It’s doubtful. Even if you can, you aren’t really moving a true 315 pounds of bodyweight through space, you are moving a portion of your total bodyweight… and it’s tough.
So today’s 3 minute challenge is going to be really, really tough.
You will need to have muscle ENDURANCE as you will no doubt be able to complete a fairly high amount of repetitions, but need to keep strict form.
You need to combine POWER since you are moving your entire bodyweight through space up and down repeatedly.
You need to have SPEED to set a pace that you can control for as long as you can to complete 3 minutes of body weight squats and yet to be the champion, to be your best you will need to move quickly and if you are a bigger guy or girl you will be challenged to keep that pace and strength going for the full three minutes. I am certain that you will complete so many reps in one set that you will start to creep into the lactic acid threshold very quickly.
So here we go. I wish you the best of luck and the most reps to you.
Everyone challenging themselves in this squat challenge that posts a video of their challenge and tagging or linking back to EmpoweredNutrition.com will receive a Hotel Night Stay on me. Good to use anytime within 1 year.
How to Enter the Challenge:
Set a timer for 3 minutes. Here’s one ready to go for 3 minutes for you http://e.ggtimer.com/3-minutes
Set up your video camera, flip cam, phone or laptop camera to start recording
Assume the position. In this case, the Squat position.
Start the camera, start the timer and start the reps.
In your video please share your name, weight and the number of reps you completed.
Post a comment on this blog post and link to your video to build your YouTube traffic and I will send you 1 Night Hotel Stay just for tagging EmpoweredNutrition.com in your video.
That’s it. 3 minutes of Squats. 1 minute to add a tag and a link to EmpoweredNutrition.com to your video. 1 minute to load your video to YouTube.com. 30 seconds to add a comment with your video link on this post. A total of 5-6 minutes and you get a FREE 1 Night Hotel Stay compliments of EmpoweredNutrition.com and me (Patrick McGuire)
I look forward to seeing your results. Even if you don’t do the whole video thing, post your results as a comment on the blog post and we will be sure to add you to our long list of Empowered Achievers.
Here is the list of 3 Minute Challenges for you…
Challenge #1 – Push Ups
Challenge #2 – Chin Ups
Challenge #3 – Squats
Challenge #4 – Dips
For ideal results and the ability to track your results from all your nutrition and training you should set up a standard set of tests for yourself to see where you are today and where you are going and to make sure you are on track on the way. After all you can’t drive to Disney without a road map, a game plan and some check points on the way.
www.EmpoweredNutrition.com/3-minute-squat-challenge/
This is just part 1 of a 4 part series providing you with a pretty powerful tool you are going to love…
3 Minute Push Up Challenge
Its that simple. how many push ups can you do in 3 minutes.
You have to be true to yourself and you have to be true to your best form possible. Be forewarned as your peers and Empowered Insiders will call you out for cheating and lying.
I challenge you to perform the 3 Minute Push Up Challenge.
Warm up, get ready, drink some water…
Set your 3 minute egg timer or iPhone timer or heck if you need one, try this online timer…
>> http://e.ggtimer.com/3minutes
But before you click on that link, you better assume the position.
Do as many reps as you can in 3 minutes. Rest as much as you need to, perform perfect or near perfect push ups and do your best.
Let us know how you did by posting your results as a comment below on this post.
I will tally all the results and on Friday. Anyone who participates and posts a video tagged or linked back to this post for this or any of our four 3 minute challenges I will give a free night at any hotel they choose… I got thousands of hotels to choose from.
That’s right… anyone that can prove their worth and validate their 3 Minute Push Up Challenge abilities with a video, I will give you a 1 night hotel stay. You will need a video camera and a YouTube account. Be sure to tag it to Empowered Nutrition and add the link to your video in your comment with your “magic” number.
Anyone can enter, anyone can win… best of all its FREE!
I will also perform the 3 Minute Push Up Challenge tomorrow morning and let you know how I did.
This is a great way to test yourself every month to see how your performance is ever increasing. It really validates if your weight loss is working by getting lighter and increasing your score or if your muscle building is working and your weight stays the same, even getting bigger and doing more reps each month.
If you want to drop some weight to enhance your score try these done for you fat loss meal plans over at www.EmpoweredNutritionMealPlans.com
Have an empowered day and let us see just how impressive your 3 minute push ups are.
What’s Your Magic Number in the 3 Minute Push Up Challenge?
Patrick How Can I Be 100% Positive My Nutrition Program Is Working?
CHALLENGE YOURSELF!
That is a great question. I get asked that a lot. Now most of the time with any of our Empowered Nutrition Meal Plans and especially our Personalized Nutrition Programs it is very obvious and easily identified.
But how do you know the program is working for performance. Well that is as easy as taking your measurements and comparing them to the last set of measurements.
Lately I have been on a bit of a journey myself. You see I started back in the day wanting to be a competitive body builder. Problem was I was skinny. Great for non contact hockey, but eventually things got rough and I had to bulk up and still keep my skills on the ice.
Well I played at a high level of hockey and football, went thru the military and honestly breezed thru the QL bootcamps and became a competitive body builder. All that was great and I literally set goals and accomplished them every season. Now fast forward many years, 3 kids an awesome wifem a crazy busy business and lots of desk jockey time and I need to refocus, energize and motivate myself to get back at it and get in great physical performance conditioning.
So what motivates me to get back at it today? These days its not just setting big goals, but its the little goals that are really making a difference in my comeback. Its hard enough to find time to exercise these days.
The thing I found is working for me is to CHALLENGE myself to workout 1, 2, 3 even 4, 5 and 6 days a week. I’m not doing too badly. I’m up to a consistent 3 sessions a week. That’s pretty good considering March 1 2010 I was getting in 1 workout a week on a good week.
Now here is a little challenge I am enjoying these days. I like to test myself each and every workout. Literally I put together some exercises I want to see if I can do it and just go out and attack it.
I am not really into counting reps anymore or just yet again, so I am using my iPhone to time various challenges.
Here’s one that is real easy to implement and will be a real fast tell tale if your nutrition and training program is working for you. I want you to take the test and report back to me in a comment below.
The Empowered 3 Minute Challenge
Set your timer to chime every 3 minutes
Do each exercise to failure, rest and go at it for 3 minutes total until the timer rings
Do a light warm up. I like a 3 minute run / walk program 1 minute run, 1 minute walk, 1 minute run, 1 minute walk, 1 minute run, 1 minute walk… total warm up 6 minutes and you should be ready to do a light stretch, but not too much, you do not want to burn any extra glycogen since you want to test yourself to a time failure with this Empowered 3 Minute Challenge.
Exercise #1 (3 minutes) – Bodyweight Squats
Rest 1 Minute
Exercise #2 (3 minutes) – Push Ups
Rest 1 Minute
Exercise #3 (3 minutes) – Chin Ups
That’s it. Just hit 12-15 minutes of activity and when your done stretch it out and report back to me in the comments below. Wait a month, focus on your nutrition, step up your exercise routine and test yourself again in a month and come on back and drop an update to your comment and let me know how you are doing.
Be sure to challenge yourself in everything you do. Goals are only accomplished in a few ways. One is to set goals and crush it. The other is to challenge yourself to do better each and every day.
If you are serious about increasing your Empowered 3 Minute Challenge results, then add a Personalized Nutrition Program to your mix. CLICK HERE to get yours TODAY >> http://EmpoweredNutrition.com/Personalized-Nutrition-Programs
Top 10 Foods For Fat Loss
This is taken from My Q&A from The Empowered Transformation Coaching Program
Empowered Member Question: “What are your top 10 must eat foods for fat loss?”
You can read it in full detail on the blog www.EmpoweredNutrition.com, but for now here is the list and a sentence to get you thinking.
Okay so Top 10 Foods For Fat Loss, this is not an easy task, there are so many things I want to do and say about foods for fat loss, for now, here we go.
Water (I had a bunch of Transformation Coaching clients tell me “that’s NOT food!”)
Okay fine so water isn’t “food” but it is the most important substance you can take into your body… Water is 100% essential need to the body, and 100% essential for fat loss. If nothing else remember this the next time you chug down some water. “How do you think that fat leaves the body?” I will give you a hint, it doesn’t just magically disappear into nothing.
Eggs
My next choice is eggs, especially egg whites and omega 3 eggs. You know there is just nothing you can’t do with good old fashioned natural eggs…
Oatmeal
Oatmeal is a personal obsession, it is hard not to put it at one because of my pure love for it but nonetheless here it is, Oatmeal. A lot of people get very confused about oatmeal, how to cook it, which brand to get…
EFA’s (Essential Fatty Acids)
Next up is EFA’s or essential fatty acids. These are essential. Yeah I know, not really a food either, or are they? They come from foods and are natural, so I consider EFA’s empowerednutrition…
Berries
Berries. Particularly I would chose wild blueberries, raspberries and cranberries. Some of the best sources of anti-oxidants, fiber, low calories, easy to make anything taste good with and if you buy frozen you can save some cash…
Fish
I am NOT a huge fish fan for taste, but it IS one of the cleanest natrually occuring protein sources on the planet. I still don’t love fish (except fish sticks)…
GREENS
Greens is classified as turnips, spinach, collard, kale, I would even throw in broccoli into that mix. These are the true super foods. Vitamins, minerals, fiber, antioxidants, low calorie, list goes on and on… Find out what I learned from Sam Graci about getting my veggies in…
Protein Powders (YES I know… not really a food… or is it!?)
Now that I gave you my “eat your veggies” talk, let’s talk protein. Specifically, Whey Protein. …
Sweet Potato
Sweet potatoes deemed the “antidiabetic” food are filled with antioxidants, vitamins, minerals, and of all starch foods are the easiest to digest. Did I mention they are really yummy? …
Butters
Yeah this sounds odd.. BUTTERS?…
So with this list realize that if you ate nothing but what is on this list that you have a complete balanced diet right here. Complete amino acids, good fats, vitamins, minerals, anti-oxidants, all right here in these 10 foods. Mix them up even and have real power meals, put the berries in the oatmeal, put the spinach in the omelets, it is endless. Some people might say “hey you didn’t list this or that”, don’t get me wrong there are definitely some other great foods out there, but as far as I what I feel the average person can easily and should keep in their daily diet, these are my top 10 for today.
Get all these foods in a Personalized Nutrition Program Today at www.EmpoweredNutrition.com/Personalized-Nutrition-Programs
or try one of our amazing “Done-For-You” Meal Plans >> www.EmpoweredNutritionMealPlans.com
As always I give you my 100% Money Back Guarantee
OK so today I want to cover a few things, lots of things, more things, totally too busy to get it all done, kind of crazy things… I mean lots and lots and lots of stuff…
Read the entire Article on Caffeine
>> www.EmpoweredNutrition.com/caffeine-for-fat-loss-and-performance
Alright enough with the BUZZ talk for today. Point blank I want to share some evidence on caffeine and how it can help and hinder your results for the gym, the office and the home.
This is quite typically the most over documented product in the world and the most blogged about topic on the net. I am taking a more clinical approach to this blog post as I have given you some of the more simple evidence in past posts. Today we get technical and with this information you will see how caffeine can enhance most other products and foods you may be using or ingesting. Specifically I am always impressed with the good old “Grapefruit and Coffee Diet” or more accurately “Naringin and Caffeine” for fat loss.
Now to the technical stuff for Caffeine.
Caffeine is a Nonessential Micronutrient
My Summary
Caffeine is the most widely used “drug” in the world, consumed daily by millions in coffee, tea, and sodas. We use it for its stimulating effects, for a jolt of energy, or in an attempt to fight fatigue — and it does work. What most coffee drinkers don’t know is that caffeine mobilizes fat for use as energy, which is a great thing if you are exercising and trying to reduce fat but not so good if you spend your days sitting at a desk eating doughnuts. Caffeine is a standard part of many stimulating, weight-loss supplements.
Find out all the crazy goodness and badness of caffeine over at www.EmpoweredNutrition.com/caffeine-for-fat-loss-and-performance
Other names for Caffeine: caffeine anhydrous… or as I like to say “the BUZZ”
Where to find Caffeine:
Caffeine is found naturally in coffee (most prominently), tea, chocolate, cola products, guarana (an herb), kola nut (another herb), and many “fat-burning” type weight-loss products.
In Today’s post when it comes to caffeine we cover…
PERFORMANCE BENEFITS
Why athletes use Caffeine
Ways that Caffeine can enhance Fat Loss:
Ways that Caffeine can enhance Energy & Endurance:
HEALTH BENEFITS
Signs of Caffeine deficiency:
Potential uses for Caffeine
Research indicates that Caffeine may be useful in the treatment of:
• Migraine headaches
• Fatigue/Weakness
• Obesity
• Senility
• Depression
More about Caffeine
How it works
A jolt of energy for the gym
Performance enhancement
More good news
How many of us can relate?
A potent “stimulant” cocktail – referred to the E/C/A stack
NOTES ON USAGE including…
Amounts
Important note
Timing
Energy jolt
Athletic performance
Synergists of Caffeine
Safety of Caffeine
Toxicity of Caffeine:
Bans and restrictions:
Now, of course, a dose of common sense is very important when using caffeine or any stimulant. Drinking two entire pots of coffee by yourself in a day is just plain nonsense! There is truth in the old saying, “too much of a good thing can hurt ya.” But in moderate amounts, up to three cups of coffee a day, caffeine has been shown in research to have no ill effects.
In conclusion
The stimulating facts about caffeine are that it’s not “evil” and has in fact shown itself to be a valuable aid for increasing fat loss, boosting energy, and effectively helping athletes reach higher levels of performance.
You can read the entire post and the benefits of caffeine, caffeine, caffeine, buzz, buzz, buzz over at
>> www.EmpoweredNutrition.com/caffeine-for-fat-loss-and-performance
Grapefruit For Fat Loss
Grapefruit is highly abundant in a component called Naringin. It is this Naringin that makes the cragefruit diet work. That and the caffeine from coffee, the restricted high glycemic and complex carbs and low calories. But none the less Naringin is very effective for fat loss, medicinal assitance, performance boost and much more.
This is a general overview. The full article is available at www.EmpoweredNutrition.com/naringin-for-fat-loss
Naringin is a Nonessential Micronutrient
My Summary
While Naringin has become most popular for its synergistic effects with other supplements, especially caffeine, it’s quickly gaining ground for its other potential benefits. In particular, its ability to support healing of our tissues after intense, grueling workouts. But make no mistake, the best reason to be interested in Naringin is to increase the effectiveness of the other supplements you may be taking. Get the facts in this unique and interesting review of Grapefruit and Naringin.
Other names for Naringin: citrus bioflavonoid, grapefruit peel, orange peel
Where to find Naringin
Naringin is a flavonoid extracted from the inner peel of grapefruit and other citrus fruits (albeit in lower amounts).
Much of the early research into citrus-fruit flavonoids was funded by the Florida orange juice industry looking for a commercial use for orange peel. Grapefruit product manufacturers try to use fruits with low Naringin content since it causes the bitterness characteristic of citrus fruits. The food industry, however, uses Naringin as a bitter in “tonic” beverages, bitter chocolate, ice cream, and ices.
PERFORMANCE BENEFITS
Why athletes use Naringin
Interested in saving some cash by increasing the potency and lifespan of your supplements? Look no further. Naringin does just that and more.
Ways that Naringin can enhance Fat Loss:
Reduce hunger while potentially enhancing the flavor of foods by stimulating the taste buds
Ways that Naringin can enhance Longevity:
Extend the life of supplemented nutrients and increase their potency
HEALTH BENEFITS
Signs of Naringin deficiency: No deficiency conditions are known to exist.
Potential uses for Naringin: Research indicates that Naringin may be useful in the treatment of:
Herpes
Diabetes
Alcoholism
Heart failure
Chronic venous insufficiency
Bruising
More About Naringin can be found at www.EmpoweredNutrition.com/naringin-for-fat-loss
Today is a great day for fitness, fat loss and fight fans. Well really Saturday was, but I was without internet access all weekend.
GSP, UFC, Empowered and TACFIT!
I have to say it was a great day as my fellow Canadian Georges St. Pierre won his title defense against Dan Hardy from the UK.
Why is it a great day for Empowered Nutrition?
Well Georges clearly showed up, bigger, faster, stronger and leaner than ever before, but still made the same weight. This is significant as he made it public that he hired a personal chef to take care of his food prep for 12 weeks leading to the contest.
What!?! Israeli Special Forces?
No GSP did not get attacked (who in thier right mid would try and mug this guy) but he did incorporate every bit of traning he could to be the most rounded performance athlete in the world and it showed on Saturday night when he won his title defense.
I want you to take the same approach as Georges and his fellow UFC athletes and focus on nutrition and incorporate many aspects of training into your fat loss, muscle building and performance programs.
I got one way to help you to do exactly that and it is free for another 12 hours, then its gone. Scott Sonnen has given access to Empowered Nutrition Insiders to get a FREE TACFIT Israeli Special Forces Challenge Video and Workout, but at midnight its gone.
I personally cannot think of a time when I was in better shape then when I was coming off of a power lifting / body building phase and in the military with the Royal Canadian Armored Corps. I could do it all. I could run, swim, fight and do it for 18 hours a day at full speed.
Now that said I was also in the best shape of my life 2 other times… during my years as a hockey player and body building and during my years with the NFC Champion football team as a middle linebacker just after getting ready for a bodybuilding competition.
Its all about mixing it up and being able to use ALL the tools you have been given and developing over the years. So I want you to mix it up a bit more by adding this free TACFIT Isreali Special Forces Challenge to your program.
Here’s how you can mix it up and still stay on track for your primary goals.
Get TACFIT Free >> www.GetTACFIT.info
I got 2 ways to make TACFIT work for you
1. Train as normal and add a 20 minute TACFIT sequence at the end of your regular training program
2. Train as normal and on your training days add the 20 minute TACFIT program as an active rest day
I can tell you this TACFIT is not easy and its ONLY 4 unique moves to get started with that will leave you feeling tired and energized at the same time. Its great and works on total bodyweight movements that include the explosive dynamic actions and short rest training.
Best of all TACFIT can be done in your hotel room, office or gym in the space of a large beach towel and will increase your fat loss nutrition program results.
I accepted the TACFIT mission and le tme tell you the first day (Friday… TACFIT CRUSHED ME) and I fully intend to send you a message saying I CRUSHED TACFIT real soon.
Get TACFIT Workout and Video Today Free >> www.GetTACFIT.info
If you choose to accept the mission, report in and see what your team mates are saying and let us know your mission details >> http://EmpoweredNutrition.com/I-Crushed-TACFIT
Hey, I want to have some fun with my friends over at TACFIT.
I need your help on this mission.
I have personally been pretty lax these days when it comes to actually training. Some of you know I am in the midst of re-writing my own fatness fitness program.
Let’s just say with 3 kids (all under 6), a growing online and very established offline nutrition business, consulting to many organizations and sitting on several boards of directors all the while over the last 12 years sorting my way in and out and through partners that lack the long term vision and the pain threshold I put myself thru has needless to say wreaked havoc on my body and fitness.
Sure I am more fit than most, but reality is I am totally unfit and nowhere near where I want to be, let alone mention it to you… but I am NOT fit, just OK.
Why do I tell you all this?
I am going to grab the free TACFIT Israeli Special Forces Workout and put it to the test tonight myself.
I encourage you to do the same.
Your Mission if you choose to accept it:
Grab Your FREE TACFIT Video and Workout
>> www.GetTACFIT.info
Watch the Israeli TACFIT Video and Read the Workout
Attack the Israeli Special Forces Workout Tonight and Report Back with a Comment Below.
I am going to do the same and report back to you. The mission is mine…
Do you accept this Mission to CRUSH the TACFIT Workout?
www.GetTACFIT.info before the FREE Video and Workout are gone!
Get 3 Crazy Freebies from 3 of My Close (but CRAZY) Friends… FREE
So this is pretty crazy that I got all three of these guys to give up a bunch of freebies for you and I really can’t believe it all happened in the same week!
I hate to give you more than one thing to think about but when its 3 time sensitive loaded freebies, that I have personally checked out and am really impressed I just have to get it over to you.
I have never before suggested more than one link, but I really want you to get all the free videos, workouts, books, reports and even a webinar before its too late.
Here they are… 3 freebies that are going to blow your mind. Put your wallet away, this is all free, enjoy these…
>> www.EmpoweredNutrition.com
