Welcome to my world. if I can help you in your fitness endeavors in any way please send me a message. This site will be an on-going project so check back for the latest tips, tricks and workouts.
Please consult with your doctor and/or fitness professional before starting any fitness regimen!
2'12
SO you have fallen off the wagon already?
Or perhaps you never got on? We are talking that new years resolution to a healthier you! You know you need to and I know you don't want to, so quit making all those excuses and just do it. And no "Computer Surfing" is not an exercise. Take that first step right now! SHUT DOWN THE COMPUTER and go for a walk, we are talking 10-15 minutes. Along with getting your body moving, it can stimulate your brain as well making it a more productively clearer day/afternoon.
1'12
FREE!!! one time consultation with program design!!
limited time offer ends 1-31-12
Your excuses are over, I will be nice, come take your medicine! Even if you are in shape and need a change or just wanna see how in shape you are, I am up for that challenge too! Just leave a message and we will plan the date! :-)
12'11
DON'T WAIT FOR THE NEW YEAR, START ON THAT RESOLUTION TODAY!!!
As if you have not procrastinated enough! Get that body moving now, especially while your indulging over the holidays!
Rating= 1x Beginner, 2x Intermediate, 3x Advanced, 4x, Advanced Athlete.
EVERYTHING IS 15 to 20 repetitions, pick your weight, pick your poison.
Cable Chest Flys
Push-ups
Straight arm pull-down
Standing high row
1-2-3-4 times
Seated bicep curl into a shoulder press
Sit squats
Scull crushers
Crunches
Leg curl
Inner tight squeeze
Rope triceps push down.
1-2-3-4 times
Unilateral pull downs
Medicine ball slams
STEP-ups or stairs skipping a step
Bench dips
Reverse crunch
Plank build to 1 -2 minutes
1-2-3-4 times
11'11
I Can not believe the holidays are here!
Everyone likes to indulge over the holidays. Unless you are one of the few I know that can stick to indulging on the actual "Holiday" not "Days", I suggest; To keep those pounds from stacking on, keep your metabolism going by Walking 30-40 minutes a day in addition of your training. Now would also be a good time to change things up, that keeps your body running on high, try my "Holiday/Turkey Circuit".
RATING-ADVANCED
Turkey/holiday circuit
45 second intervals
Flat/incline pushups
Ball slams
Close grip pull down
Lunge walks
Seated row
Prone hamstring curl
Triceps pushdown
Knee raises
Treadmill 1 mile
Repeat from top with cross trainer 5 minutes level 12 instead of treadmill
Jumping jacks with weighted bar
1/4 isometric squat rowing
Stairs skipping a step 3 times or step-ups 15 each leg
Shuffle drill (toe touching a 6 inch step consecutively)
Bench Dips
Plank
Versa climber 5 minutes
Repeat from top with rowing machine 5 minutes instead of Versa climber
STRETCH
10 '11
Whether you want to be a World Champion or just feel like one!
You have to get moving! If you want to get the most out of life, you gotta put something in and I do not mean by working, working, working, it is not the same. Working out will help you combat the stressor of your everyday job and body aches.
Say you sit most of the day, then you would need to stretch your hamstrings and glute followed by some upper body strengthening, cardiovascular and core training followed by more stretching! If your job is already laborious, such as lifting and moving things you still need to counter act those movements. For strength I would focus on my back and postural moves. Stretching would also be mandatory along with core and cardiovascular training.
I have a cousin who works for DWP, so he is on his legs all day in fact he runs his route, this is after he hits the gym for some weight training. So if you think you are to busy or to tired cause of work, keep making those excuses, they will come back to haunt you. In fact do me a favor and keep in contact and let me know how that worked out for you when you hit your sixty's. :-) Other wise contact me for a free workout/evaluation and get started today, no more excuses! Just do it!
"lose stomach fat and get six-pack abs," 7 '11
"No core exercises or fitness devices will give you six pack abs without dietary changes. Let's say you have a stellar diet and no six pack abs, you just need to get moving.”
To make a "DIF"ferance in your body you need:
DURATION - 50-70 minutes of continuous exercise.
INTENSITY - working with little or no rest hitting 90-100% maximum heart rate.
FREQUENCY - 4 to 6 days week.
"Circuit weight training workouts are the best for shedding body fat. They include hitting all muscle groups along with cardiovascular training. Stay with higher repetitions and go for the burn! All you really need is a stability ball and some hand weights."
