It’s the last workout of 2009 so make it count!

I can’t wait to get back with all of you guys and gals next week! BFC Bootcamp is going to be so much FUN in 2010! Here’s a sneak peak of what’s coming on Monday the 4th:

FUN, FUN, FUN!

Many are stubborn in pursuit of the path they have chosen, few in pursuit of the goal. -Friedrich Nietzsche

Perform a normal push up burpee. When you reach the standing position, instead of jumping straight up, jump forward as far as you can. Repeat 50 times.

Post time to comments.

On another note- Jeremy if you read this, send me an email- xcridingdc@yahoo.com. I lost your address for the info I needed to get to you!

Push ups

Box jumps

Renegade rows

Sit ups

5 weighted get ups

5 hang power cleans

5 push press

Alternating 45 sec rounds of:

Railing push ups

Jump rope- single or double unders

x5

Rest 2 min

Knee ups 20s on/20s off for 3 min

Rest 2 min

Ball toss

Run 400m

15 push ups

(if you’re not on a track or don’t have the distance measured, run at a moderate pace for 2 1/2 minutes then do push ups)

Post times in comments.

Deadlift

Burpees

Times posted in comments.

30 jumping pull-ups

30 one arm snatches

100 m run

Awesome job guys and gals!

Wallball

Wood chops

Deadlift

Jump rope

x4

Fat Mouse by deletem3 Fri Mar 20, 3:09 am ET

CHICAGO (Reuters) – U.S. researchers have found a gene responsible for turning a plate of pasta into fat, offering new clues about how the body metabolizes carbohydrates and how they contribute to obesity.

The gene, called DNA-PK, appears to regulate the process in the liver that turns carbohydrates into fat, the University of California, Berkeley team reported on Thursday in the journal Cell.

“We hope that this research will one day help people eat bread, pasta and rice and not worry about getting fat,” Roger Wong, a graduate student who worked on the study, said in a statement.

When they bred mice with a disabled version of this gene, the mice stayed slim even when fed the equivalent of an all-you-can-eat pasta buffet.

“The DNA-PK disabled mice were leaner and had 40 percent less body fat compared with a control group of normal mice because of their deficiency in turning carbs into fat,” Wong said.

He said the mice who lacked this gene did not get fat when they ate high-carb food and they had lower levels of blood cholesterol, which can reduce the risk of heart disease.

Since humans have the same gene, the team thinks it may serve as a potential target for drugs to prevent obesity.

(Editing by Maggie Fox and Sandra Maler)

OK. You got excited for a minute, didn’t you? I thought so. It’s understandable, we want to eat the things we enjoy and not have any repercussions. We want sweets without weight gain. We want to have six-pack abs without the work (see the ab sonic device). We want to look good, have no stress and we want it now.

There’s only one problem, things just don’t work that way. The truth is- carbs make you fat, that fat is covering your six-pack and if you’re not under stress- you’re likely dead. You don’t need to do a thousand crunches. What you need is to lay off the white death- refined sugar and flour. We talk a lot about the insulin response and fat storage due to excess carbs at our other health blog. Basically, our bodies are good at storing excess calories from carbohydrates for energy to be used “later on.” The trouble is most of us continue eating more and more food before we use the “later on” energy. Pretty soon that “later on” is sitting around our midsection and insisting that we buy bigger jeans.

Here’s the good news- we don’t have to take it! We can do something about it! What you ask? It’s pretty simple- DON’T EAT THAT JUNK! I know, easier said than done, right? Then move on to step number two- GET MOVING! Regular exercise will without a doubt affect your eating habits. As you start down the road to better health through exercise, your body will start craving better foods. Little by little, you can eliminate the offending junk carbs and replace them with healthier fare.

Who cares about gene-altered mice that can “eat all they want” and still stay skinny. We know the truth. And that truth is going to help us to – Be Fit. For Life.