Fitness can happen outside of the gym!

I've always encouraged my clients to find activities they enjoy and to gear their workout regimine towards improving recreational fitness. A study review published in Science Daily found significant health benefits for inactive individuals who started participating in soccer two times per week. Benefits included, a decrease in blood pressure, resting heart rate, and body fat percentage. It just goes to show that fitness can happen outside the walls of a health club!

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Mama Said Knock You Out!

"M.S.K.Y.O"

Part 1
5 Rounds on Heavy Bag @ 3 minutes each with 1 minute rest b/w rounds.

Part 2
Flustercuff - 4 sets of 5 reps, with 20-40# dumbbells.

Cooldown/Stretch - 5 to 10 minutes

Cardiovascular Tips

Whether your a gym rat or just starting a program, these guidelines can help take your fitness to greater levels!

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"Champ"

Warmup - 5 minute light jog/brisk walk & 1 set of the following

- pushups w/rotation x 10
- alternating lunges x 10/leg
- med ball swings 6#-10# ball x 20
- med ball torso rotations 6#-10# ball x 15/side
- squat row x 20 reps
- 1 minute of light sparing on heavy bag

Workout - 25 minutes total (Includes Rest)

Part 1 - Do three rounds of the following with 1 minute rest after each round

1. Heavy Bag - for 1 minute
2. BB Deadlift/Row Combo - 40-50% of Deadlift 1RM, for 45 seconds w/15 second transition time to the next exercise
3. Ring Pushups - for 45 seconds w/15 second transition time
4. BB Squats - same weight as the deadlift/row combo, for 45 seconds w/15 second transition time.
5. Split Jumps - for 1 minute

Part 2 - Two 3 minute rounds on the heavy bag w/1 minute rest between rounds

Cooldown - Static/Passive Flexibility

Why?

Talk about tempting fate! How does this make someone functionally stronger in the real world? Unless this is an extreme way to build pain tolerance for blunt trauma, I don't see much of a reward compared to the risk...call me a pansy! I think I'll stick to single leg squats or BB squats on a BOSU perhaps. The BOSU was invented because of jackasses like this guy!

The line between being a puss and just plane stupid isn't quite that thin. See you the ER tough guy...or funeral!

Happy New Year...Get to Work!

Today's Workout: Metabolic and Strength Focus

10 minute Kettlebell Complex - Courtesy of Mountain Athlete

16 kg KB - Men or 35 lbs. Dumbbell
8 kg KG - Women or 15 lbs. Dumbbell

Perform each exercise for 1 minute and hold the KB the entire 10 minutes
- 1 arm swing (left arm)
- figure 8s
- 1 arm swing (right arm)
- figure 8s
- 1 arm clean to press (left arm)
- slasher to halo
- combo forward and reverse lunge (left leg, holding KB in right arm)
- 1 arm clean to press (right arm)
- slasher to halo
- combo forward and reverse lunge (right leg, holding KB in left arm)

Rest 2-3 minutes then complete the following circuit for 2 sets. Perform each exercise for 1 minute with 1 minute between exercises. After the 1st set rest for 2 minutes then complete the last set.

- pullups
- sandbag or bb squats - 100# men/60# women
- pushup w/alternating db row - 35# men/15-20# women
- alternating bb lunge - 100# men/60# women

Stretch/cooldown 5-10 minutes (after you pick your lungs up off the floor!)

10 Keys to Success in 2010!

If you’re like most people, it’s the same scenario every year. The best intentions of resisting the holiday temptations are now a foggy memory. Often clouded by a month full of countless parties where over indulgence is the norm. But fear not! The New Year is just days away. As the calendar turns our resolve comes rushing back! It’s the opportunity for redemption that we embrace every year. However, the drive to make this year different can quickly fade if our goals are too generalized. Instead of falling back into the same rut by spring, take the time now to dig a little deeper and develop a game plan for year long success. Outlined below are 10 tips to guide you towards looking and feeling your best in 2010…and years beyond!

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