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| At the Monkey Bar Gymnasium, we focus on tradition | | At the Monkey Bar Gymnasium, we focus on tradition |
| al bodyweight exercises. As you progress from sta | | al bodyweight exercises. As you progress from sta |
| bility to strength, to power, you will learn how t | | bility to strength, to power, you will learn how t |
| o add resistance to these traditional movements. | | o add resistance to these traditional movements. |
| Proper alignment and good form are critical to you | | Proper alignment and good form are critical to you |
| r success and a must if you want to avoid injury. | | r success and a must if you want to avoid injury. |
| Our workout tips offer suggestions on how to prog | | Our workout tips offer suggestions on how to prog |
| ress safely. Just remember, "if you strain to gai | | ress safely. Just remember, "if you strain to gai |
| n, you will end in pain"! The Monkey Bar Gymnasiu | | n, you will end in pain"! The Monkey Bar Gymnasiu |
| m's workouts are extremely physically demanding an | | m's workouts are extremely physically demanding an |
| d must be approached with caution. If you are new | | d must be approached with caution. If you are new |
| to working out, try only doing half of each worko | | to working out, try only doing half of each worko |
| ut for the first 2-4 weeks and slowly work your wa | | ut for the first 2-4 weeks and slowly work your wa |
| y up to the full reps, sets, and weight recommenda | | y up to the full reps, sets, and weight recommenda |
| tions! | | tions! |
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| n | **3) MBG Video Library**
| n | 3) [MBG Video Library] (http://journal.monkeybargy |
| | | m.com/videos)
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| The Monkey Bar Gymnasium is unlike most other gyms | | The Monkey Bar Gymnasium is unlike most other gyms |
| , because we don't use traditional equipment or fo | | , because we don't use traditional equipment or fo |
| cus on isolating large muscle groups. Our workout | | cus on isolating large muscle groups. Our workout |
| s focus 100% on functional fitness and full body m | | s focus 100% on functional fitness and full body m |
| ovements. Please visit our video library in order | | ovements. Please visit our video library in order |
| to familiarize yourself with our exercises. | | to familiarize yourself with our exercises. |
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| n | **4) Nutrition** | n | 4) Nutrition |
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| n | • Working out is only a small part of being truly | n | At the Monkey Bar Gym, working out is only half of |
| physically fit and healthy.
| | the fitness equation. We also provide nutritional |
| | | guidelines, food shopping and preparation classes |
| | | , and inspiration. Here’s our nutritional philosop |
| | | hy, in 10 simple suggestions.
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| • Less then 1/4 of all adults eat the recommended | | |
| number of daily servings of fruits and vegetables. | | |
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| n | • You can significantly improve your performance b | n | 1. Eat 4-5 small meals, one every 2-3 hours that y |
| y eating a diet that is rich in fruits, vegetables | | ou are awake.
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| , and whole grains.
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| t | • Eating a plant based diet will help decrease you | t | This keeps the energy at constant levels and actua |
| r risk for high blood pressure, stroke, certain ty | | lly helps speed up your metabolism due to the fact |
| pes of cancer, heart disease, type 2 diabetes, and | | that your body does not think that it is starving |
| other health problems related to obesity.
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| | | Food is better absorbed and you feel better and ha |
| | | ve better energy.
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| | | Have you ever had a really clean meal like salad w |
| | | ith grilled tofu? And then after you finished you |
| | | felt really good, light and clean? That is the goa |
| | | l for every meal! This type of meal burns off the |
| | | body fat like CRAZY!
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| | | The opposite type of meal is a fat depositor: for |
| | | example a plate of pasta and bread makes you feel |
| | | slow, full, sluggish and sleepy. Not good!!
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| | | 2. Eat fist size vegetables with palm size protein |
| | | in 2-3 meals a day
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| | | 3. Eat fist size carbohydrates (natural and unproc |
| | | essed) with palm size protein in 2 meals/day.
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| | | 4. Eat 5 servings of fruits &/or vegetables daily
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| | | 5. Eat slowly and to satisfaction only, no more!
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| | | 6. Shape your hand with spread fingers. This is yo |
| | | ur serving size.
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| | | This is an excellent way to not overeat!!!
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| | | 7. Drink a minimum of 10 to 12 glasses of cold wat |
| | | er each day
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| | | 8. Eat like a Bushman
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| | | Eat and drink as naturally as possible. Eating nat |
| | | ural foods that are not man-made is the way to go. |
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| | | Processed foods are generally higher on the glycem |
| | | ic index, meaning they break down quicker, turn in |
| | | to sugars and get stored as fat. 9. Eat organic fo |
| | | ods as often as possible, it’s healthier for you a |
| | | nd the planet!!
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| | | 10. Eat your last meal at least 2-3 hours before g |
| | | oing to bed.
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