DailyFit February 1

Since 2009 we have provided routine workouts for anyone's use.  Please be advised, exercise is tough.  Many of the movements included in DailyFit aren't easy.  Even the best trained athletes injure themselves.  If you don't know what you're doing, ask someone who looks like they do --and  it just so happens that the trainers at Fit2You know what they're doing.

Email us: Info@fit2youfitness.com, we're here to help.

Below you'll find three workouts - Beginner/Intermediate, Advanced, and FitDeck.  Don't be cocky...choose properly!

If these workouts are taking you longer than 60 minutes you’re either talking too much, staring at yourself in the mirror too long, or moving too slowly.

Beginner/Intermediate

Dynamic Warmup: 10 Jumping Jacks, 10 Body Weight Squats, 10 Squat Jumps, 10 Hip Bends, 10 Incline Pushups

Activity A: 3 Sets || 60 seconds per movement* || 2 minutes rest
1.  Reverse Lunges
2.  Squat Jumps
3.  Assisted Chin ups
4.  Medicine Ball Slams   

Activity B:  3 Sets || 60 seconds per movement*|| 2 minutes rest
1.  Kettlebell or Dumbbell Swing
2.  Butt Kickers
3.  Pushups
4.  Incline Power Pushups

*Take breaks as needed, but no longer than 10 seconds at a time

Static Stretch
      
Advanced

Activity A: 5 Sets || 5  Repetitions ||  Rest as long as needed
1.  Hexagonal Bar Deadlift
2.  Hanging Leg Raise*

*Flexed Arm Hang position if possible. 

Activity B: 5 Sets || 5  Repetitions ||  Rest as long as needed
1.  Bench Press
2.  Russian Step ups

Activity C: 2 Sets || 90 - 120 seconds rest
1.  Farmers Walk - 50 yards
2.  Battling Ropes - 1 Minute

Static Stretch

FitDeck

FitDeck is a unique exercise modality best for those of you with limited space, limited equipment, and/or limited time.  FitDeck is designed to combine intense total body resistance training and cardiovascular training; maximizing the time you do have to exercise.

Equipment:  1 full deck of playing cards, 2 dumbbells or kettlebells, or 1 barbell or sand bag.

Instructions:  Each Suit is assigned an activity.  As you flip through the deck the card number is the number of repetitions you perform of that Suit's activity (J is 11, Q is 12, K is 13, Ace is 1 or 14).  For example, If the "diamond" activity is pushups, when you flip 10 of Diamonds, perform 10 pushups.

Take rests as needed, but no longer than 1 minute.  Work up to completing an entire FitDeck without rest.

Diamond: Russian Step ups
Hearts : Squat Jumps
Spades : Kettlebell or Dumbbell Swing
Clover : Turkish Getups

DailyFit January 30

Since 2009 we have provided routine workouts for anyone's use.  Please be advised, exercise is tough.  Many of the movements included in DailyFit aren't easy.  Even the best trained athletes injure themselves.  If you don't know what you're doing, ask someone who looks like they do --and  it just so happens that the trainers at Fit2You know what they're doing.

Email us: Info@fit2youfitness.com, we're here to help.
Below you'll find two workouts - Beginner/Intermediate and Advanced.  Don't be cocky...choose properly!

If these workouts are taking you longer than 60 minutes you’re either talking too much, staring at yourself in the mirror too long, or moving too slowly.

Beginner/Intermediate

Dynamic Warmup: 10 Jumping Jacks, 10 Body Weight Squats, 10 Squat Jumps, 10 Hip Bends, 10 Incline Pushups

Activity A: 4 Sets || 12-18  Repetitions || Rest 60 seconds
1.  Thrusters
2.  Bosu Mountain Climbers    

Activity B: 3 Sets || 8 - 12 Repetitions || Rest 60 seconds
1.  Dumbbell Deadlift
2.  Dumbbell Incline Chest Press
3.  Flat Jacks

Activity C: 3 Sets || 8 - 12 Repetitions || Rest 60 seconds
1.  Russian Step-Ups
2.  Assisted Neutral Grip Chinups
3.  Flutter Kicks

Static Stretch
       
Advanced

Activity A: 5 Sets || 5  Repetitions ||  Rest as long as needed
1.  Barbell Back Squat
2.  Kettlebell Renegade Rows

Activity B: 5 Sets || 5  Repetitions ||  Rest as long as needed
1.  Dumbbell Deadlift
2.  Weighted Pushups

Activity C:
1.  100 Kettlebell Swings - take as many breaks as needed.

Foam Roll

FitDeck

FitDeck is a unique exercise modality best for those of you with limited space, limited equipment, and/or limited time.  FitDeck is designed to combine intense total body resistance training and cardiovascular training; maximizing the time you do have to exercise.

Equipment:  1 full deck of playing cards, 2 dumbbells or kettlebells, or 1 barbell or sand bag.

Instructions:  Each Suit is assigned an activity.  As you flip through the deck the card number is the number of repetitions you perform of that Suit's activity (J is 11, Q is 12, K is 13, Ace is 1 or 14).  For example, If the "diamond" activity is pushups, when you flip 10 of Diamonds, perform 10 pushups.

Take rests as needed, but no longer than 1 minute.  Work up to completing an entire FitDeck without rest.

Diamond : Reverse Lunges
Hearts : Flat Jacks
Spades : Squat Thrusts
Clover : Bent Over or Australian Row

DailyFit January 23

Since 2009 we have provided routine workouts for anyone's use.  Please be advised, exercise is tough.  Many of the movements included in DailyFit aren't easy.  Even the best trained athletes injure themselves.  If you don't know what you're doing, ask someone who looks like they do --and  it just so happens that the trainers at Fit2You know what they're doing.

Email us: Info@fit2youfitness.com, we're here to help.

Below you'll find two workouts - Beginner/Intermediate and Advanced.  Don't be cocky...choose properly!

Also...NOTE THE NEW WORKOUT OPTION!  In addition to "Beginner/Intermediate" and "Advanced", you'll find FitDeck (described in more detail below).

If these workouts are taking you longer than 60 minutes you’re either talking too much, staring at yourself in the mirror too long, or moving too slowly.

Beginner/Intermediate

Dynamic Warmup: 10 Jumping Jacks, 10 Body Weight Squats, 10 Squat Jumps, 10 Hip Bends, 10 Incline Pushups

Activity A: 3 Sets ||  10-15  Repetitions || Rest 60 seconds

1.  Dumbbell or Kettlebell Swing

2.  Cable Rotational Chop     

Activity B: 3 Sets || 10 - 15 Repetitions || Rest 60 seconds

1.  Reverse Lunges

2.  Squat Jumps - 5 repetitions

3.  Australian Row

4.  Medicine Ball Slams - 5 repetitions

Activity C: 3 Sets || 10 - 15 Repetitions || Rest 60 seconds

1.  Hamstring Curls

2.  Butt Kickers - 10 repetitions/leg

3.  Pushups

4.  Power Pushups - 5 repetitions

Activity D (Optional): 5 - 10 Rounds

1.  Squat Thrusts 10 seconds exertion 10 seconds rest     

Static Stretch

       

  

Advanced

Activity A: 5 Sets || 15 Repetitions ||  Rest 2 minutes

1.  Kettlebell Half Snatch

2.  Ab-wheel rollout

Activity B: 1 Set || 55's - Perform 10 reps, then 9, then 8 all the way to 1.  Take as little rest as possible

1.  Goblet Squats

2.  Chin ups

Activity C: 1 Set || 55's - Perform 10 reps, then 9, then 8 all the way to 1.  Take as little rest as possible

1.  Dumbbell Deadlift

2.  Kettlebell Pushups

Activity D (optional): 8 Rounds - 20 seconds exertion/10 seconds rest

1.  Battling Ropes: Alternating – Alternating – Double – Double – Side to side – Side to Side – Left Arm – Right Arm

Static Stretch

FitDeck

FitDeck is a unique exercise modality best for those of you with limited space, limited equipment, and/or limited time.  FitDeck is designed to combine intense total body resistance training and cardiovascular training; maximizing the time you do have to exercise.

Equipment:  1 full deck of playing cards, 2 dumbbells or kettlebells, or 1 barbell or sand bag.

Instructions:  Each Suit is assigned an activity.  As you flip through the deck the card number is the number of repetitions you perform of that Suit's activity (J is 11, Q is 12, K is 13, Ace is 1 or 14).  For example, If the "diamond" activity is pushups, when you flip 10 of Diamonds, perform 10 pushups.

Take rests as needed, but no longer than 1 minute.  Work up to completing an entire FitDeck without rest.

Diamond : Bent-Over Row

Hearts : Squat-hops

Spades : Thruster

Clover : Mountain Climber

Diet (n): What person or animal eats: the food that a person or animal usually consumes.

The word diet has taken on an erroneous definition.  Recently, more and more Fit2You clients have been seeking our advice and recommendations on “diets”.  Seeking the best diet to quickly shed pounds or pack on muscle.    

A diet is not a strategy to quickly achieve any physical change.  More importantly, a diet is not a means to an end.  A diet is a lifestyle - it’s your lifestyle.  What you eat says a lot about the person you are and what’s important to you.

Beyond the simple clean eating means you care about health and poor eating habits mean you don’t, diets can be political statements (vegans & vegetarians) or address specified concerns (diabetes or celiac disease).  No matter how we eat, we are all on a diet. 

The notion that going on a “diet” is needed for weight loss is wrong and often leads to failure.  Dieting isn’t the key, changing your lifestyle is the key.

Reflect upon your own values and what is important to you.  If you dislike the way animals are treated, try vegetarianism or veganism.  If maintaining a health body weight is important to you, try lean proteins, limited high quality carbs, and lots of a fruits and vegetables.  Choose your lifestyle and seek out qualified experts to advise you on structuring a diet suited for that lifestyle. 

Weight loss programs such as Nutrisystem, Sensa, or crash diets may help you lose weight but without changing your lifestyle to match your goals, failure is likely.

Consider Nutrisystem and other “prepared meal” plans.  You order 6 weeks worth of meals which come packaged and ready to eat .  You lose 10 pounds in 6 weeks.  What do you do for week 7?  Order more ? Go back to your old habits?  Research shows most participants return to their old habits and gain the weight back.  These participants didn’t change their lifestyle. 

A big topic of discussion in our facilities is The Biggest Loser.  The show participants make dramatic changes in their immediate lives, but not their lifestyle.  Accordingly, nearly all of The Biggest Loser participants gain the weight back after the show ends. 

The Biggest Loser does a great job teaching healthy eating and exercise habits, and providing valuable education to carry forward.  The Biggest Loser’s failure is that it teaches these habits in a vacuum.  Show participants are free from the stress and time constrains of work, family, and life.  Not adjusting a lifestyle to ones life is a setup for failure.

Whatever your goal, the fitness and health professionals at Fit2You will help you build a plan to achieve these goals within the strictures of your life.   We will help you develop a lifestyle plan that fits into your life.  We will work around the hurdles in your life and support you throughout. 

I encourage you to contact Fit2You, have a discussion with one of our professionals - info@fit2youfitness.com.

Remember: "If you've got it, flaunt it.  If you don't, get it with us."

Train for Something

Motivating yourself to hit the gym or exercise regularly is often a challenge.  Of course, there will always be those individuals who love exercise and workout out whether it’s cold, warm, dark, or bright.  But many of us need an extra push to wake up an hour earlier, skip our favorite television show, or stay up an hour later.  A great way to find that extra push is to train for something.

The most notable events are the classic 5K, 10K, and Marathon.  As you may know, these are running only endurance events.  While millions of people love to train for and participate in them, not everyone wants to run long distances.   Fortunately, other options exist. 

1.  Triathlon.  The framework of a triathlon varies little - each event involves a cycling component, swimming component, and running component.  However, there are several race lengths.         

    (a) Sprint Distance: .5 mile swim, 12 mile bike ride, and a 3.1 mile run. 

    (b) Olympic Distance: .9 mile swim, 25 mile bike ride, and a 6.2 mile run.

    (c) Long Course: 1.2 mile swim, 56 mile bike ride, and 13.1 mile run.

    (d) Ultra Distance: 2.4 mile swim, 112 mile bike ride, and 26.2 mile run.

2.  Mud Run.  The most common, and most grueling, mud run is the Tough Mudder, is a 12 - 15 mile course over uneven muddy terrain.  The course include 20+ obstacles including wall climbing, hurdles, swims, rope climbs, fire walking and electrocution (that’s right). 

    However, many other outfits operate mud runs that are of a shorter distance (as few as 3 miles) with fewer obstacles.  Events such as Warrior Dash or Mud Sweat & Beers are great events to start with if you’re interested in a Tough Mudder. 

    These events are team events and generally foster an atmosphere of total teamwork; meaning every participant will help others tackler various obstacles; some of which can’t be completed with out the assistance of a team member.
   
    Most of these runs include a party at the end with beer, bands, and food. 

    Training for a Mud Run involves running, conditioning, and weight training.  The varied training requirements may keep you more interested than training for a running only event.

3.  Endurance Challenge.  Endurance challenges are events tailored to test your physical and mental grit.  These events are often set up in Super-Circuit format: dozens of physical challenges back-to-back and completed for repetitions or time.

    A common example of an Endurance Challenge is the CrossFit Challenge - this is an extreme example, but many local gyms and sporting clubs have regular endurance challenges for their member to participate in. 

    These events often include pushups, pullups, farmers walks, tire flips, prowler pushes, and battling ropes. 

4.  Mountain Climbs.  When we think of Mountain Climbing we think of Mt. Everest or scaling a dry rockface.  However, there are many less dangerous, and less expensive options.  Mount Whitney or Mount Rainier are great examples of Mountain Climbing Challenges.

    These types of excursions are costly, as they typically take several days or weeks to complete.  However, they are challenging both physically and mentally.  Training takes month as you’ll need to focus on endurance strength training and cardiovascular conditioning. 

    The above are just a few examples of various events of which you can avail yourself.  They require long term dedication to an appropriate training protocol, while challenging your mettle.  If you really dedicate yourself to the training, with a genuine desire to complete the challenge you set out for...endurance events are a great way to maintain that essential self motivation. 

5.  Powerlifting.  If you love weight training, and you love lifting heavy weights - Powerlifting competitions may be for you. 

    Powerlifting events include the Bench Press, Dead Lift, and Squat.  Although many competitors compete in all three, you may compete in one, two or all three. 

    The events discussed here involve dramatically different methods of training.  Fit2You employs trainers and coaches expertly qualified to assure you are not only prepared for whatever event you choose to enter, but that you can truly compete in that event. 

      For more information contact Fit2You today - info@fit2youfitness.com.  Remember: "If you've got it, flaunt it.  If you don't, get it with us."

The Six Habits:

Physical fitness is not a task or a chore.  It’s not a job or destination.  It’s a journey and a mind set.  Below are six habits of those individuals who recognize this:

1.  Maximize Time.  Everyone eats lunch, watches TV, or reads books.  These can all be done actively.  Rather than sitting and eating, walk and eat.  Rather than fast-forwarding commercials, do body weight squats, jumping jacks, or pushups.  Rather than reading in bed, read on the elliptical.

Time is scarce, so why not merge two activities, make a little extra free time for yourself (see #7).

2.  Make Opportunities for Exercise.  Much of our chores and work can be made more active. Some of these are obvious, but they it never hurts to have a reminder

    a.    Park in the last possible spot, this may only add a minute of extra walking, but it will add up  over the course of a week; 

    b.    Take the stairs and jog up them if you can;

    c.    Carry your groceries from the store to the car rather than using the shopping cart;

    d.    Standup and/or walk around when you’re on the telephone; 

    e.    Don’t email a co-worker, walk down the hall; and

    f.    Set a reminder in your calendar to stand up every hour, walk around, and maybe even knock      out a few pushups or squats.

3.  Structure Exercise.  Each Sunday sit down for a brief “week ahead” meeting.  Look at the calendar for the week, consider all the time constraints.  Schedule your workouts around these issues.  For example, if you have a late afternoon meeting, workout in the morning to avoid the meeting running long and interfering with your workout. 

    If you are smart with your time, you only need 4 or 5 days in the gym because you should be getting plenty of activity throughout the rest of your day.

    Also, during the “week ahead” meeting, plan each workout:  Write down the weight training routine you plan to follow, which cardio machines you intend to use, and which group exercise classes you’d like to try.  This saves time and keeps you focused.

4.  Don’t Structure Exercise.  As important as it is to engage in regular, frequent, and intense structured exercise, it’s equally important to find less structured activities to involve yourself in.

    Consider joining a local sports league, arranging basketball games, or simply going for walks with friends and family.  Refer back to #1 - time is scarce, spend time with your friends playing a sport, and time with your family during an evening walk.

5.  Plan Your Meals.  During the same “week ahead” meeting in which you plan your exercise, plan your meals.  Buy all the groceries you need for a week in one trip and, if possible, prepare large dishes that you can easily separate into 5 or 6 lunch- & dinner-sized meals.  Also, this avoids repeat trips to the grocery store which often result in excess spending and unhealthy “hunger” purchases.

    If you weren’t able to prepare your meals in advance, or run short on food, use Google to scope out the closest Subway or Salad Bar.  Just be sure to avoid the garbage and make smart choices.

6.  Rest, Relax, and Sleep.  Fitness requires more than just movement and activity, it also requires rest.  Sleep is one of the greatest medicines available.  Getting 8+ hours per night boosts the metabolism, the immune system, and your total energy stores. 

Contact Fit2You Fitness today (info@fit2youfitness.com) for more information and to schedule a session with one of our health and fitness professionals.

“If you’ve got it, flaunt it.  If you don’t, get it with us.”

DailyFit January 9

Since 2009 we have provided routine workouts for anyone's use.  Please be advised, exercise is tough.  Many of the movements included in DailyFit aren't easy.  Even the best trained athletes injure themselves.  If you don't know what you're doing, ask someone who looks like they do --and  it just so happens that the trainers at Fit2You know what they're doing.

Email us: Info@fit2youfitness.com, we're here to help.
Below you'll find two workouts - Beginner/Intermediate and Advanced.  Don't be cocky...choose properly!

Also...NOTE THE NEW WORKOUT OPTION!  In addition to "Beginner/Intermediate" and "Advanced", you'll find FitDeck (described in more detail below).

If these workouts are taking you longer than 60 minutes you’re either talking too much, staring at yourself in the mirror too long, or moving too slowly.

Beginner/Intermediate

Dynamic Warmup: 10 Jumping Jacks, 10 Body Weight Squats, 10 Squat Jumps, 10 Hip Bends, 10 Incline Pushups

Activity A: 3 Sets ||  10-20  Repetitions || Rest 60 seconds
1.  Burpees with Pushup
2.  Stability Ball Plank       

Activity B: 3 Sets || 10 - 20 Repetitions || Rest 60 seconds
1.  Dumbbell Deadlift + Bentover Row (a/k/a “dead-row”)
2.  Flat Jacks

Activity C: 3 Sets || 10 - 20 Repetitions || Rest 60 seconds
1.  Russian Step Ups
2.  Assisted Neutral Grip Chinups  

Activity D (Optional): 10 - 20 Rounds

1.  Jump Rope 10 seconds exertion 10 seconds rest      

Static Stretch

   
Advanced

Activity A: 5 Sets || 10 Repetitions ||  Rest 2 minutes
1.  Double Kettlebell Snatch to Push Press
2.  Plank - 60 seconds

Activity B: 5 Sets || 10  Repetitions || Rest 60 seconds
1.  Weighted Chinups
2.  Decline Pushups

Activity C: 4 Sets || 15-20  Repetitions || Rest 60 seconds
1.  Tuck Jumps
2.  Cable Chop

Activity D (optional): 8 Rounds - 20 seconds exertion/10 seconds rest
1. Tire Flip - Tire Flip - Sledge Hammer Swing Left - Sledge Hammer Swing Right - Tire Flip - Tire Flip - Sledge Hammer Swing Left - Sledge Hammer Swing Right. 

OR

1.  Medicine Ball Slam - Burpee  - Wall Ball - 2 Hand Kettlbell Swing - Medicine Ball Slam - Burpee  - Wall Ball - 2 Hand Kettlbell Swing


Foam Roller

FitDeck

FitDeck is a unique exercise modality best for those of you with limited space, limited equipment, and/or limited time.  FitDeck is designed to combine intense total body resistance training and cardiovascular training; maximizing the time you do have to exercise.

Equipment:  1 full deck of playing cards, 2 dumbbells or kettlebells, or 1 barbell or sand bag.

Instructions:  Each Suit is assigned an activity.  As you flip through the deck the card number is the number of repetitions you perform of that Suit's activity (J is 11, Q is 12, K is 13, Ace is 1 or 14).  For example, If the "diamond" activity is pushups, when you flip 10 of Diamonds, perform 10 pushups.

Take rests as needed, but no longer than 1 minute.  Work up to completing an entire FitDeck without rest.

Diamond : Tactical Row
Hearts : Goblet Squat
Spades : Step-Ups
Clover : Pushups