No time...No time...No time. Likely the most common complaint we hear. No time to exercise, no time to make healthy eating choices, no time to relax. No time...No time...No time.
How is that possible? Take a good look around. We have blackberries and iPhones, email and web-conferencing, we have tele-commuting and pre-packaged everything.
How is that we never seem to have enough time? How is that we always feel rushed and frenetic? Take a good look around. We have jobs and kids, mortgages and car payments, sleep and family. Now take a closer look...do we also have dozens of after school activities for the kids? Do we work days that are far too long? Do we view exercise as a solitary activity that can't be done with family?
These stressors, these time pressures...many of them are self-inflicted. We race around day in day out trying to keep some semblance of order in an ever-increasingly demanding schedule. Our kids spend hours and hours practicing sports, instruments, and myriad other structured activities. We spend more time at work, watching our productivity plummet with our late afternoon energy levels. We race to the corner store for a cheeseburger or pizza instead of taking 10 minutes to think ahead in the morning. We have no problem forcing ourselves to work harder and longer, convincing ourselves that our children will be the next great superstar, and ignoring our true existence entirely.
I often wonder what keeps us all working at such a pace. Is it that we're trying to hide from ourselves; trying to distract ourselves from the realities in which we live? Is it that we're in constant competition with each other; competing for the biggest, or the best, or the most? What is it, I mean really...what is it? I'm asking because I'm in the weeds. I can't seem to figure it out...as I'm equally guilty as most everyone else.
Life is hard, sure. We need to work, we need to pay our bills, and provide comfort for our families. But take a step back, really examine the damage you're doing to the actual health of your family and yourself, in pursuit of this nebulous grandeur we all tend to seek.
All I'm looking for is 30 minutes each day. That's it. Email me (info@fit2youfitness.com), I'll tell you exactly how to spend those 30 minutes. I'll tell you how much better you'll feel, how grounded, how energized. All I ask is that you try it. Try it and see.
No time...no time...no time. Not true. You have the time...you just need to know how to use it.
--BA
Fit2youfitness.com - Philadelphia's premier provider of personal training, fitness, and wellness services. Corporate, Residential, and Group.
"If you've got it, flaunt it. If you don't, get it with us!"
Sunday, October 25, 2009
Wednesday, October 7, 2009
Some good tips about H1N1 (Swine Flu)
This message, currently in circulation, is written by a world renowned medical doctor who visited last week to lecture on the topic H1N1 (SWINE FLU),its origin and precautions. He is an MBBS,DRM,DNB (Intensivist and Thyroid specialist) having clinical experience of over 20 years. He has worked in and contributed to in several world renowned institutions.
- The Message...........
- "Thanks to media hype about H1N1, several people who trust me
- have either approached or called me for advice. The hype in the
- media about the utility of face masks and N95 respirators as
- a tool for general protection against H1N1 can't be deplored
- enough. Yesterday, a friend who listened wanted me to write
- down briefly what I advised so that he could tell others in
- similar words. Hence this short email to friends whom I have
- advised recently (and others whom I haven't yet). Please
- realize that this is not an official advice, especially the
- one about face masks or N95.
- Most N95 respirators are designed to filter 95% particulates
- of 0.3µ, while the size of H1N1 virus is about 0.1µ. Hence,
- dependence on N95 to protect against H1N1 is like protecting
- against rain with an
- umbrella made20of mosquito net.
- Tamiflu does not kill but prevents H1N1 from further
- proliferation till the virus limits itself in about 1-2
- weeks (its natural cycle). H1N1, like other Influenza A
- viruses, only infects the upper respiratory tract and
- proliferates (only) there. The only portals of entry are the
- nostrils and mouth/ throat. In a global epidemic of this
- nature, it's almost impossible not coming into contact with
- H1N1 in spite of all precautions. Contact with H1N1 is not
- so much of a problem as proliferation is.
- While you are still healthy and not showing any symptoms of
- H1N1 infection, in order to prevent proliferation,
- aggravation of symptoms and development of secondary
- infections, some very simple steps - not fully highlighted
- in most official communications - can be practiced (instead
- of focusing on how to stock N95 or Tamiflu):
- 1. Frequent hand-washing (well highlighted in all official
- communications).
- 2. "Hands-off-the-face" approach. Resist all temptations to
- touch any part of face (unless you want to eat, bathe or *slap).
- * Don't you love that one?
- 3. *Gargle twice a day with warm salt water (use Listerine
- if you don't trust salt). *H1N1 takes 2-3 days after initial
- infection in the throat/ nasal cavity to proliferate and
- show characteristic symptoms. Simple gargling prevents
- proliferation. In a way, gargling with salt water has the
- same effect on a healthy individual that Tamiflu has on an
- infected one. Don't underestimate this simple, inexpensive
- and powerful preventative method.
- 4. Similar to 3 above, *clean your nostrils at least once
- every day with warm salt water. *Not everybody may be good
- at Jala Neti or Sutra Neti (very good Yoga asanas to clean
- nasal cavities), but *blowing the nose hard once a day and
- swabbing both nostrils with cotton buds dipped in warm salt
- water is very effective in bringing down viral population.*
- 5. *Boost your natural immunity with foods that are rich in
- Vitamin C (Amla and other citrus fruits). *If you have to
- supplement with Vitamin C tablets, make sure that it also
- has Zinc to boost absorption.
- 6.* Drink as much of warm liquids as you can. *Drinking warm
- liquids has the same effect as gargling, but in the reverse
- direction. They wash off proliferating viruses from the
- throat into the stomach where they cannot survive,
- proliferate or do any harm.
- All these are simple ways to prevent, within means of most
- households, and certainly much less painful than to wait in
- long queues outside public hospitals."
Fit2You, Fitness LLC
Philadelphia's premier provider of in-home, corporate, and residential fitness services.
Sunday, October 4, 2009
Hydration Equation:
The other day, between training sessions, I watch as a steady stream of exercisers paraded past the front desk; most of them purchasing one sport drink or another. Often Gatorade, of Powerade, or Propel. It really is astonishing how many members purchased these drinks...some even had two or three! I'd be willing to bet sports drinks outsold water by 2-to-1!
The desire to consume a beverage like this is likely fueled by smart marketing, and savvy advertising - the average recreational exerciser is making a mistake by drinking these; for several reasons.
First, these drinks are often laden with sugar, or sugar substitutes. Both of which are equally bad for you, for a variety of reasons. Sugar is a HUGE enemy in the fight to lose weight, and maintaina healthy weight. Sugar substitutes are little more than laboratory chemicals, whose long term effects we're not just beginning to understand.
Also, many sports drinks have sodium in them. This added sodium is actually there for a good reason: It induces thirst, so you drink more water. However, few actually drink water - they simply reach for another Gatorade.
I'm sure this all sound confusing...so let me explain. Sports drinks are designed for athletes exerting themselves at an extremely high level. These drinks include sugar for fast energy, sodium to induce thirst (and thus more water consumption for hydration), and electrolytes. The electrolytes are there to replace what is lost through sweat.
The issue with recreational exercisers drinking these sports drinks is that many simply don't exert themselves at a level necessary for a sports drink. The sugar only adds calories, making weight loss and weight maintenance more challenging.
So? What should you drink? Water. And for those of you who insist on replacing lost electrolytes, there are electrolyte enhanced waters (Smartwater). These enhanced waters give you the hydration benefits of the sports drink without any sugar, and without any calories.
Now I'm sure people will argue this point with me, and that's fine. Please feel free to email me: Info@fit2youfitness.com. I'm always up for a lively debate.
As always - If you've got it, flaunt it. If you don't, get it with us! Now get up, get out, and get fit!
--The Fit2You, Fitness team - Philadelphia's premier provider of health, wellness, and personal training...we come to you!
The desire to consume a beverage like this is likely fueled by smart marketing, and savvy advertising - the average recreational exerciser is making a mistake by drinking these; for several reasons.
First, these drinks are often laden with sugar, or sugar substitutes. Both of which are equally bad for you, for a variety of reasons. Sugar is a HUGE enemy in the fight to lose weight, and maintaina healthy weight. Sugar substitutes are little more than laboratory chemicals, whose long term effects we're not just beginning to understand.
Also, many sports drinks have sodium in them. This added sodium is actually there for a good reason: It induces thirst, so you drink more water. However, few actually drink water - they simply reach for another Gatorade.
I'm sure this all sound confusing...so let me explain. Sports drinks are designed for athletes exerting themselves at an extremely high level. These drinks include sugar for fast energy, sodium to induce thirst (and thus more water consumption for hydration), and electrolytes. The electrolytes are there to replace what is lost through sweat.
The issue with recreational exercisers drinking these sports drinks is that many simply don't exert themselves at a level necessary for a sports drink. The sugar only adds calories, making weight loss and weight maintenance more challenging.
So? What should you drink? Water. And for those of you who insist on replacing lost electrolytes, there are electrolyte enhanced waters (Smartwater). These enhanced waters give you the hydration benefits of the sports drink without any sugar, and without any calories.
Now I'm sure people will argue this point with me, and that's fine. Please feel free to email me: Info@fit2youfitness.com. I'm always up for a lively debate.
As always - If you've got it, flaunt it. If you don't, get it with us! Now get up, get out, and get fit!
--The Fit2You, Fitness team - Philadelphia's premier provider of health, wellness, and personal training...we come to you!
Friday, September 25, 2009
If it's in your head, go head. If it's in your chest,, take a rest.
When you're sick, exercise may make you feel tremendously better or tremendously worse.
Training while your ill is wholly dependent how sick and what sick. I know it seems like that sentence makes no sense, but I promise you it does.
An easy rule of thumb: If it's in your head, go ahead. If it's in your chest, take a rest. Exercise may actually reduce the severity and duration of a simple head cold (IE: Runny nose, stuffy ears, sore throat). Exercise stokes your metabolism, increases blood flow, and flushes toxins from the body. In a broader sense, exercise enhances your own immuno-defenses - those little parts of your body responsible for fighting off illness.
Now, if your hacking up a lung, puking your brains out, and "painting the porcelain", your best bet is to remove yourself from the gym until you are ALL better. Chest colds are often exacerbated by increased heart rates, and heavier breathing. Other types of sicknesses often cause dehydration and prevent you from eating properly; thus making you prone to dizziness, light-headedness, or even faint, while exercising.
One side note - if you're really sick, stay away from the gym. The gym is a breeding ground for viruses and bacteria. Everyone touches everything, people share water-fountains, and benches. The gym is the perfect place to spread illness.
So, remember - if it's in your head, go ahead. If it's in your chest, take a rest. I'll keep working on a rhyme for "vomit" and "diarrhea"...until then - if you have either, just stay away...from all of us!
If you have any questions, email us at info@fit2youfitness.com - a member of the team will respond very quickly.
--Fit2You Fitness, LLC
philadelphia and main-line provider of in-home, apartment, residential, and corporate fitness, health, and wellness service.s
Training while your ill is wholly dependent how sick and what sick. I know it seems like that sentence makes no sense, but I promise you it does.
An easy rule of thumb: If it's in your head, go ahead. If it's in your chest, take a rest. Exercise may actually reduce the severity and duration of a simple head cold (IE: Runny nose, stuffy ears, sore throat). Exercise stokes your metabolism, increases blood flow, and flushes toxins from the body. In a broader sense, exercise enhances your own immuno-defenses - those little parts of your body responsible for fighting off illness.
Now, if your hacking up a lung, puking your brains out, and "painting the porcelain", your best bet is to remove yourself from the gym until you are ALL better. Chest colds are often exacerbated by increased heart rates, and heavier breathing. Other types of sicknesses often cause dehydration and prevent you from eating properly; thus making you prone to dizziness, light-headedness, or even faint, while exercising.
One side note - if you're really sick, stay away from the gym. The gym is a breeding ground for viruses and bacteria. Everyone touches everything, people share water-fountains, and benches. The gym is the perfect place to spread illness.
So, remember - if it's in your head, go ahead. If it's in your chest, take a rest. I'll keep working on a rhyme for "vomit" and "diarrhea"...until then - if you have either, just stay away...from all of us!
If you have any questions, email us at info@fit2youfitness.com - a member of the team will respond very quickly.
--Fit2You Fitness, LLC
philadelphia and main-line provider of in-home, apartment, residential, and corporate fitness, health, and wellness service.s
Tuesday, September 8, 2009
One step at a time...
Fast, intense changes tend to lead to failure. Fast, intense changes make you dumb. Small, consistent changes lead to success. Small, consistent changes make you smart.
Every so often someone will tell me a story. They'll tell me about their New Year's resolution, or their Fall-Fat reduction plan, they'll tell me about how they threw out all their ice cream, and potato chips, bought only chicken, broccoli, and brown rice. They'll tell me how well they did, how much weight they lost, how great they felt. Then they'll tell me how they fell off the wagon. How they tired of the diet, how they lost focus on what they were working for.
At this point it's my turn to tell them a story. I'll tell them about the Fit2You "1-step at a time" program. I'll tell them how making small, weekly changes over the course of a number of months will lead them to success. I'll tell them how they should only throw out ONE bad food, and replace it with ONE good food. I'll tell them how they should buy chicken, and broccoli, and brown rice, and they should also buy ice cream OR potato chips. I'll tell them how well they're going to do, how much weight they'll lose, and how great they'll feel. A few months later, they always tell me how well they're doing, how much weight they've lost, and how great they feel. Then a few more months later, they tell me the same. You get the point...
These fast changes lead to burn-out. It's just too easy to give up one yourself, when you give up everything you know, everything that comforts you. That's the bottom line, food comforts us. We give up comfort, we fail.
The Fit2You "1-Step at a time" program breaks your life into chunks. We look at your lifestyle, and we make a few changes - right away. If, for example, you drink only coffee all day, we'll make a simple change: substitute one coffee for a bottle of water. Maybe your only exercise is the one or two days you meet with your trainer, we'll make a simple change: take 1-20 minute walk after dinner each week.
Over the course of several months you begin to adapt to your new schedule. You begin to adapt to, more meals, fewer calories, more protein, fewer carbs. And even better, you'll succeed. You'll work hard, you'll find lasting success.
The Fit2You "1-step at a time" program isn't a diet - it's a lifestyle. So, like I said: Fast, intense changes tend to lead to failure. Fast, intense changes make you dumb. Small, consistent changes lead to success. Small, consistent changes make you smart.
Work smart...contact us - info@fit2youfitness.com
Read more of our blogs: www.fit2youfitness.com/blog
--BA
Fit2You Fitness, LLC - Philadelphia's Premier Provider of Fitness and Wellness Services; In-home, corporate and residential.
"If you've got it, flaunt it. If you don't, get it with us."
Every so often someone will tell me a story. They'll tell me about their New Year's resolution, or their Fall-Fat reduction plan, they'll tell me about how they threw out all their ice cream, and potato chips, bought only chicken, broccoli, and brown rice. They'll tell me how well they did, how much weight they lost, how great they felt. Then they'll tell me how they fell off the wagon. How they tired of the diet, how they lost focus on what they were working for.
At this point it's my turn to tell them a story. I'll tell them about the Fit2You "1-step at a time" program. I'll tell them how making small, weekly changes over the course of a number of months will lead them to success. I'll tell them how they should only throw out ONE bad food, and replace it with ONE good food. I'll tell them how they should buy chicken, and broccoli, and brown rice, and they should also buy ice cream OR potato chips. I'll tell them how well they're going to do, how much weight they'll lose, and how great they'll feel. A few months later, they always tell me how well they're doing, how much weight they've lost, and how great they feel. Then a few more months later, they tell me the same. You get the point...
These fast changes lead to burn-out. It's just too easy to give up one yourself, when you give up everything you know, everything that comforts you. That's the bottom line, food comforts us. We give up comfort, we fail.
The Fit2You "1-Step at a time" program breaks your life into chunks. We look at your lifestyle, and we make a few changes - right away. If, for example, you drink only coffee all day, we'll make a simple change: substitute one coffee for a bottle of water. Maybe your only exercise is the one or two days you meet with your trainer, we'll make a simple change: take 1-20 minute walk after dinner each week.
Over the course of several months you begin to adapt to your new schedule. You begin to adapt to, more meals, fewer calories, more protein, fewer carbs. And even better, you'll succeed. You'll work hard, you'll find lasting success.
The Fit2You "1-step at a time" program isn't a diet - it's a lifestyle. So, like I said: Fast, intense changes tend to lead to failure. Fast, intense changes make you dumb. Small, consistent changes lead to success. Small, consistent changes make you smart.
Work smart...contact us - info@fit2youfitness.com
Read more of our blogs: www.fit2youfitness.com/blog
--BA
Fit2You Fitness, LLC - Philadelphia's Premier Provider of Fitness and Wellness Services; In-home, corporate and residential.
"If you've got it, flaunt it. If you don't, get it with us."
Friday, September 4, 2009
Don't ask me about that, if you're not doing this...
Every so often, okay just often, clients, friends, and acquaintances approach me with questions. More often than not, these questions start with "What do you think about..." and usually involve some sort of diet pill, fat-busting pill, muscle-building pill, or miracle powder. I listen intently, and give the same advice: Don't worry about that, because I know you're not doing this.
I know, that seems overly simplified, so I'll take some time to explain. I'll start anecdotally: I held a seminar for prospective clients. A short, informal discussion with a handful of individuals who had either reached out to Fit2You, or who were referred by existing Fit2You clients. I spoke in generalities, about the importance of diet and fitness, about the importance of health habits like taking the stairs, and the importance of consistent, intense, and varied exercise.
Midway through the seminar, a pleasant young woman raised her hand. She was skittish, and overweight. I called on her, and she asked a simple question: "I've been considering a Conjugated Linoleic Acid (CLA) supplement, I hear it helps burn belly fat...what are your thoughts?" Now, these questions tend to frustrate me; but I can't expose that frustration to clients. So I steadied myself, tamping down my frustration, and addressed the question calmly. I simply responded by asking "how many calories are you consuming each day?". She didn't know the answer.
I knew she didn't know. I knew she didn't know before she asked. I knew she didn't know because she was looking for the easy way out. She was searching for a pill, or a powder, or a potion of some sort, that would magically melt away belly fat. They don't exist. This article isn't about the benefits of CLA, but generally speaking...nothing, aside from clean eating and exercise, exists to melt away fat.
So there we all sat. As I explained to her that she shouldn't be asking about fat burning supplements, she should be asking about fat-burning diets and workouts. I explained that a pill that may, possibly, reduce belly-fat by a percentage or two, is nothing compared to calorie reduction, and consumption of functional foods.
My point is this: gimmicks are gimmicks, they have never worked and they will never work. Those who grace the covers of magazines, swim-suits ads, and shirtless ads for beer, work hard for what they have. Sure they may take supplements that, again may possible, help melt fat away. But they also eat well, work hard, and pay attention to what goes in their bodies.
In the future, don't ask about creatine if you don't know how much protein you're eating. Don't ask about electrolytes if you're not drinking enough water. Don't ask about a miracle pill if you're not eating fruit and vegetables every day. In other words - don't ask me about that, if you're not doing this...and you all know what "this" is.
I know, that seems overly simplified, so I'll take some time to explain. I'll start anecdotally: I held a seminar for prospective clients. A short, informal discussion with a handful of individuals who had either reached out to Fit2You, or who were referred by existing Fit2You clients. I spoke in generalities, about the importance of diet and fitness, about the importance of health habits like taking the stairs, and the importance of consistent, intense, and varied exercise.
Midway through the seminar, a pleasant young woman raised her hand. She was skittish, and overweight. I called on her, and she asked a simple question: "I've been considering a Conjugated Linoleic Acid (CLA) supplement, I hear it helps burn belly fat...what are your thoughts?" Now, these questions tend to frustrate me; but I can't expose that frustration to clients. So I steadied myself, tamping down my frustration, and addressed the question calmly. I simply responded by asking "how many calories are you consuming each day?". She didn't know the answer.
I knew she didn't know. I knew she didn't know before she asked. I knew she didn't know because she was looking for the easy way out. She was searching for a pill, or a powder, or a potion of some sort, that would magically melt away belly fat. They don't exist. This article isn't about the benefits of CLA, but generally speaking...nothing, aside from clean eating and exercise, exists to melt away fat.
So there we all sat. As I explained to her that she shouldn't be asking about fat burning supplements, she should be asking about fat-burning diets and workouts. I explained that a pill that may, possibly, reduce belly-fat by a percentage or two, is nothing compared to calorie reduction, and consumption of functional foods.
My point is this: gimmicks are gimmicks, they have never worked and they will never work. Those who grace the covers of magazines, swim-suits ads, and shirtless ads for beer, work hard for what they have. Sure they may take supplements that, again may possible, help melt fat away. But they also eat well, work hard, and pay attention to what goes in their bodies.
In the future, don't ask about creatine if you don't know how much protein you're eating. Don't ask about electrolytes if you're not drinking enough water. Don't ask about a miracle pill if you're not eating fruit and vegetables every day. In other words - don't ask me about that, if you're not doing this...and you all know what "this" is.
Saturday, August 29, 2009
I'm going to rant for a moment...
Ok...I'm feeling frustrated and I'd like to share some thoughts. It is no secret that the key to weight management is diet. This is true whether you want to lose fat weight, or gain muscle weight. You need to eat right. Exercise is crucial, but secondary to diet when it comes to weight loss.
Exercise has so very many benefits; heart health, cancer avoidance, increased bone density, enhanced energy levels, enhanced self-esteem, enhanced body image, and myriad more. But exercise is only one small component to weight-control.
I'll illustrate my point: An hour of vigorous cardiovascular exercise may burn between 750 and 1000 calories. The equivalent of a starbucks mocha-whatever, and a blueberry muffin - which I'm sure you can scarf down in about 10 minutes. So you just worked SUPER hard for an hour, only to end up with a zero calorie deficit, because you just ate it all back.
Putting it another way: If you work out for 1 hour every day, you're still NOT working out for 23 hours every day. That's roughly 4% of your day exercising, and 96% of your day not exercising. Simple percentages easily demonstrates that your lifestyle and diet are the predominant factors here.
Again, I stress exercise is CRUCIAL. Weight training builds muscle, which in turn generates a faster metabolism. This leads to more calories burned through a process called "muscle maintenance". Your body actually burns calories just maintaining all that muscle. But without a proper diet, you just won't find success.
While proper diet will help you lose the fat-weight, it's the weight-training and cardio-training that sculpts your body, shapes your muscles, and gives the desired "toned" look.
I had this discussion with a friend, and colleague, the other night. Every trainer recognizes that to put on muscle (IE: "Get Big") you need to eat right. You need to eat more calories, more protein, all from the proper food sources. But, and I decided to test this theory, I doubted whether every trainer recognized that diet was the key to weight loss as well. So, I conducted my own informal poll.
I talked to a number of trainers and "fitness professionals". I asked them their opinion of which was more important diet or exercise, when it came to losing fat-weight. A resounding majority said exercise. My astonishment turned to disappointment, my disappointment turned to frustration.
I found an article in Time magazine you my like to read: http://www.time.com/time/health/article/0,8599,1914857,00.html --
Yet another illustration of the need to choose your fitness professional carefully. Ask questions that you know the answer to...below you'll find a list, with answers.
1. Which is more important for weight loss, diet or exercise? Diet
2. Will weight-training or cardio-training assist my weight loss the most? Weight training, because of the "muscle maintenance" we talked about above, and the "muscle repair" process (which continues to burn calories for up to 24 hours after a workout).
3. For the average person, is it better to train one muscle-group per day, or perform full-body workouts,? Full-Body workouts, or an upper/lower split, is best. Body part per day workouts are antiquated, and really only benefit a body-builder.
4. Should I perform cardio before or after my weight-training? Ideally, perform them on separate days. If necessary, perform cardio after weight training. But of course, something is better than nothing - so if you must, cardio before weight training is OK, but you'll only tire yourself out - risking injury.
So, I was a little angry, a little frustrated, and I had to get the word out.
There you have it folks...4 simple questions. I have plenty more, if you'd like more email me at BA@Fit2YouFitness.com
Remember, if you've got it flaunt it, if you don't...get it with us. Fit2You Fitness, Philadelphia In-Home, Corporate, and Residential Personal Training.
Exercise has so very many benefits; heart health, cancer avoidance, increased bone density, enhanced energy levels, enhanced self-esteem, enhanced body image, and myriad more. But exercise is only one small component to weight-control.
I'll illustrate my point: An hour of vigorous cardiovascular exercise may burn between 750 and 1000 calories. The equivalent of a starbucks mocha-whatever, and a blueberry muffin - which I'm sure you can scarf down in about 10 minutes. So you just worked SUPER hard for an hour, only to end up with a zero calorie deficit, because you just ate it all back.
Putting it another way: If you work out for 1 hour every day, you're still NOT working out for 23 hours every day. That's roughly 4% of your day exercising, and 96% of your day not exercising. Simple percentages easily demonstrates that your lifestyle and diet are the predominant factors here.
Again, I stress exercise is CRUCIAL. Weight training builds muscle, which in turn generates a faster metabolism. This leads to more calories burned through a process called "muscle maintenance". Your body actually burns calories just maintaining all that muscle. But without a proper diet, you just won't find success.
While proper diet will help you lose the fat-weight, it's the weight-training and cardio-training that sculpts your body, shapes your muscles, and gives the desired "toned" look.
I had this discussion with a friend, and colleague, the other night. Every trainer recognizes that to put on muscle (IE: "Get Big") you need to eat right. You need to eat more calories, more protein, all from the proper food sources. But, and I decided to test this theory, I doubted whether every trainer recognized that diet was the key to weight loss as well. So, I conducted my own informal poll.
I talked to a number of trainers and "fitness professionals". I asked them their opinion of which was more important diet or exercise, when it came to losing fat-weight. A resounding majority said exercise. My astonishment turned to disappointment, my disappointment turned to frustration.
I found an article in Time magazine you my like to read: http://www.time.com/time/health/article/0,8599,1914857,00.html --
Yet another illustration of the need to choose your fitness professional carefully. Ask questions that you know the answer to...below you'll find a list, with answers.
1. Which is more important for weight loss, diet or exercise? Diet
2. Will weight-training or cardio-training assist my weight loss the most? Weight training, because of the "muscle maintenance" we talked about above, and the "muscle repair" process (which continues to burn calories for up to 24 hours after a workout).
3. For the average person, is it better to train one muscle-group per day, or perform full-body workouts,? Full-Body workouts, or an upper/lower split, is best. Body part per day workouts are antiquated, and really only benefit a body-builder.
4. Should I perform cardio before or after my weight-training? Ideally, perform them on separate days. If necessary, perform cardio after weight training. But of course, something is better than nothing - so if you must, cardio before weight training is OK, but you'll only tire yourself out - risking injury.
So, I was a little angry, a little frustrated, and I had to get the word out.
There you have it folks...4 simple questions. I have plenty more, if you'd like more email me at BA@Fit2YouFitness.com
Remember, if you've got it flaunt it, if you don't...get it with us. Fit2You Fitness, Philadelphia In-Home, Corporate, and Residential Personal Training.
So I just got married...
Today, I've been married for three weeks. Stefanie and I had a week-long destination wedding in South Florida. Have you any idea just how hard it is to stay on a clean-eating, and regular work-out schedule when you're at resort with all of your closest friends and family, and many other guests whom you either don't know or wish you didn't know? The answer is it's HARD!
From the moment you arrive friends are buying drinks, families are having dinners, room service is ordered, alcohol flows, and bar-snacks monopolize your pool-side field of view; well - bar snacks and BFB's (Big Fake Boobs). And allow me to point out that you'll never find me complaining about the latter. I should note that I'm grinning widely now, as I reminisce.
Even with access to a gym, the barrage of nachos, wraps, pizzas, beers, mojitos (a personal favorite), shots, burgers, fries, and wings, it's nearly impossible to stay clean. So...what do you do?
The answer is short - go for it. What? I've gone mad, quite mad. No, I've gone realistic. There are always going to be times that you just can't stick to your clean-diet. What you can do is minimize your exposure.
I'm not saying skip french fries, or chicken wings, I'm saying have a few. I'm not saying eat only Salads, I'm saying try to have one for lunch. I'm not saying skip the drinks, I'm just not that cruel. Just limit the times of day, rather than ALL day, to drink. Let's break it down. You can eat three relatively good meals each day, and then intersperse those healthy meals with the not so health stuff.
The easiest meal to "make healthy" is breakfast. Every hotel has a restaurant serving breakfast, and if you're in a downtown area you'll find at least half a dozen breakfast joints within a few blocks. Every breakfast menu will feature fruit, egg-whites, and oatmeal. If you're looking for high-protein options try Canadian Bacon that, while high is sodium, is high in protein, and low in fat. Also look for Yogurt (even full fat yogurt is no where near as bad for you as scrapple, bacon, sausage, or pancakes).
Lunch really isn't impossible, although it may be more challenging. By this point in the day, if you're anything like me, you've found yourself a nice spot by the pool or on the beach to ogle the various exhibits presenting themselves: from the pretty ladies in skimpy bikinis, to the overweight hairy men..in, well, skimpy bikinis...there's always good people watching. You're in your swim suit, wet, covered in sand, or both; an outfit that doesn't lend itself well to sitting down in a restaurant. This usually leaves you with limited options: the hotdog car, or the pool bar.
The pool bar is the mecca of all things mouthwateringly good. You'll find cheese-fries, nachos, fried chicken fingers, pizza, burgers...all the good stuff. But EVERY pool bar has a salad option...you will choose this. Try it was grilled chicken on top, maybe Tuna or Mahi-Mahi...whatever you might like. The pool bar may even have a sandwich option - shoot for whole wheat, or rye bread, avoid mayo and go crazy on the rest. See -- this really isn't so hard.
Dinner, this is where it gets tough. When you're at a wedding there are events, like rehearsal dinners, and friend dinners, and the wedding reception. You have no control over what you are given to eat. You do have control over how much you eat...but this is a wedding, and one night of gluttonous indulgence isn't going to kill you. Ok, I'll need to provide a little clarification, you might die...who knows from what cause, unlikely from the food, but I'm sure stranger things have happened.
My advice is go for it. Food is celebration to us. For centuries families and friends have celebrated with food. That is what a wedding reception is. Celebrate with those whom you love the most. Drink the wine, eat the cake, dance, and celebrate. I assure you no weight will be gained, no muscle lost, no fat added. You'll leave feeling good, may even rejuvenated.
I stayed in South Florida for about a week. I worked hard to make good choices, but I had a cheeseburger here and some french fries there. I'm no worse for it. I enjoyed a time in my life that I knew was fleeting...I encourage you to do the same.
From the moment you arrive friends are buying drinks, families are having dinners, room service is ordered, alcohol flows, and bar-snacks monopolize your pool-side field of view; well - bar snacks and BFB's (Big Fake Boobs). And allow me to point out that you'll never find me complaining about the latter. I should note that I'm grinning widely now, as I reminisce.
Even with access to a gym, the barrage of nachos, wraps, pizzas, beers, mojitos (a personal favorite), shots, burgers, fries, and wings, it's nearly impossible to stay clean. So...what do you do?
The answer is short - go for it. What? I've gone mad, quite mad. No, I've gone realistic. There are always going to be times that you just can't stick to your clean-diet. What you can do is minimize your exposure.
I'm not saying skip french fries, or chicken wings, I'm saying have a few. I'm not saying eat only Salads, I'm saying try to have one for lunch. I'm not saying skip the drinks, I'm just not that cruel. Just limit the times of day, rather than ALL day, to drink. Let's break it down. You can eat three relatively good meals each day, and then intersperse those healthy meals with the not so health stuff.
The easiest meal to "make healthy" is breakfast. Every hotel has a restaurant serving breakfast, and if you're in a downtown area you'll find at least half a dozen breakfast joints within a few blocks. Every breakfast menu will feature fruit, egg-whites, and oatmeal. If you're looking for high-protein options try Canadian Bacon that, while high is sodium, is high in protein, and low in fat. Also look for Yogurt (even full fat yogurt is no where near as bad for you as scrapple, bacon, sausage, or pancakes).
Lunch really isn't impossible, although it may be more challenging. By this point in the day, if you're anything like me, you've found yourself a nice spot by the pool or on the beach to ogle the various exhibits presenting themselves: from the pretty ladies in skimpy bikinis, to the overweight hairy men..in, well, skimpy bikinis...there's always good people watching. You're in your swim suit, wet, covered in sand, or both; an outfit that doesn't lend itself well to sitting down in a restaurant. This usually leaves you with limited options: the hotdog car, or the pool bar.
The pool bar is the mecca of all things mouthwateringly good. You'll find cheese-fries, nachos, fried chicken fingers, pizza, burgers...all the good stuff. But EVERY pool bar has a salad option...you will choose this. Try it was grilled chicken on top, maybe Tuna or Mahi-Mahi...whatever you might like. The pool bar may even have a sandwich option - shoot for whole wheat, or rye bread, avoid mayo and go crazy on the rest. See -- this really isn't so hard.
Dinner, this is where it gets tough. When you're at a wedding there are events, like rehearsal dinners, and friend dinners, and the wedding reception. You have no control over what you are given to eat. You do have control over how much you eat...but this is a wedding, and one night of gluttonous indulgence isn't going to kill you. Ok, I'll need to provide a little clarification, you might die...who knows from what cause, unlikely from the food, but I'm sure stranger things have happened.
My advice is go for it. Food is celebration to us. For centuries families and friends have celebrated with food. That is what a wedding reception is. Celebrate with those whom you love the most. Drink the wine, eat the cake, dance, and celebrate. I assure you no weight will be gained, no muscle lost, no fat added. You'll leave feeling good, may even rejuvenated.
I stayed in South Florida for about a week. I worked hard to make good choices, but I had a cheeseburger here and some french fries there. I'm no worse for it. I enjoyed a time in my life that I knew was fleeting...I encourage you to do the same.
Thursday, August 27, 2009
DailyFit
The DailyFit program is a starting point for the average person looking for structure to their workouts. These workouts are not a substitute for a custom tailored, individual exercise program created by a Fit2You, Fitness Expert. Email info@fit2youfitness.com to set up a free fitness and wellness consultation, or for information about enrolling in our eFit and TravelFit programs.
Each activity today is a “giant set” – similar to a circuit, giant sets are 4 exercises performed back to back without rest. Perform each giant set at least twice, resting 2 minutes in between, before moving on.
1. Travelling Lunge – 15 reps/leg
2. Incline Dumbbell Press – 15 reps
3. Cable Row – 15 reps
4. Crunches – 15 reps
5. Stiff-Leg Deadlift – 15 reps
6. Cable Lat Pull-down -15 reps
7. Stability Ball Pec-Fly – 15 reps
8. Flutter Kicks – 15 reps
9. Mountain Climbers – 15 reps
10. Dumbbell Shoulder Press – 15 reps
11. Biceps Dumbbell Curl – 15 reps
12. Triceps Cable Press-down – 15 reps
Disclaimer: Fit2You provides DailyFit for those of you looking for simple, effective workout routines. Please note that any exercise program includes inherent risks such as injury, or even death. Before embarking on any exercise regimen you should check with your doctor, especially if you have a history of heart disease, high blood pressure, high cholesterol, or if you have previous or existing injuries. All exercisers should seek professional guidance to avoid injury. All exercise should be performed under proper supervision. It is important to read the DailyFit beginner information and disclaimers posted on April 8.
Each activity today is a “giant set” – similar to a circuit, giant sets are 4 exercises performed back to back without rest. Perform each giant set at least twice, resting 2 minutes in between, before moving on.
1. Travelling Lunge – 15 reps/leg
2. Incline Dumbbell Press – 15 reps
3. Cable Row – 15 reps
4. Crunches – 15 reps
5. Stiff-Leg Deadlift – 15 reps
6. Cable Lat Pull-down -15 reps
7. Stability Ball Pec-Fly – 15 reps
8. Flutter Kicks – 15 reps
9. Mountain Climbers – 15 reps
10. Dumbbell Shoulder Press – 15 reps
11. Biceps Dumbbell Curl – 15 reps
12. Triceps Cable Press-down – 15 reps
Disclaimer: Fit2You provides DailyFit for those of you looking for simple, effective workout routines. Please note that any exercise program includes inherent risks such as injury, or even death. Before embarking on any exercise regimen you should check with your doctor, especially if you have a history of heart disease, high blood pressure, high cholesterol, or if you have previous or existing injuries. All exercisers should seek professional guidance to avoid injury. All exercise should be performed under proper supervision. It is important to read the DailyFit beginner information and disclaimers posted on April 8.
Thursday, May 14, 2009
DailyFit
The DailyFit program is a starting point for the average person looking for structure to their workouts. These workouts are not a substitute for a custom tailored, individual exercise program created by a Fit2You, Fitness Expert. Email info@fit2youfitness.com to set up a free fitness and wellness consultation, or for information about enrolling in our eFit and TravelFit programs.
Today is a cardio day; we'll be using High Intensity Interval Training (also referred to as spring training). Choose any piece of cardio equipment and follow the outline below.
3 Minutes easy pace (IE: Walking)
2 Minutes moderate pace (IE: Jogging)
1 Minute sprint pace
2 Minutes easy pace
1 Minute sprint pace
2 Minutes easy pace
1 Minutes sprint pace
2 Minutes easy pace
1 Minute sprint pace
2 Minutes easy pace
1 Minute sprint pace
2 Minute easy pace
2 Minutes moderate pace
3 Minutes easy pace
Stretch.
Disclaimer: Fit2You provides DailyFit for those of you looking for simple, effective workout routines. Please note that any exercise program includes inherent risks such as injury, or even death. Before embarking on any exercise regimen you should check with your doctor, especially if you have a history of heart disease, high blood pressure, high cholesterol, or if you have previous or existing injuries. All exercisers should seek professional guidance to avoid injury. All exercise should be performed under proper supervision. It is important to read the DailyFit beginner information and disclaimers posted on April 8.
Today is a cardio day; we'll be using High Intensity Interval Training (also referred to as spring training). Choose any piece of cardio equipment and follow the outline below.
3 Minutes easy pace (IE: Walking)
2 Minutes moderate pace (IE: Jogging)
1 Minute sprint pace
2 Minutes easy pace
1 Minute sprint pace
2 Minutes easy pace
1 Minutes sprint pace
2 Minutes easy pace
1 Minute sprint pace
2 Minutes easy pace
1 Minute sprint pace
2 Minute easy pace
2 Minutes moderate pace
3 Minutes easy pace
Stretch.
Disclaimer: Fit2You provides DailyFit for those of you looking for simple, effective workout routines. Please note that any exercise program includes inherent risks such as injury, or even death. Before embarking on any exercise regimen you should check with your doctor, especially if you have a history of heart disease, high blood pressure, high cholesterol, or if you have previous or existing injuries. All exercisers should seek professional guidance to avoid injury. All exercise should be performed under proper supervision. It is important to read the DailyFit beginner information and disclaimers posted on April 8.
Wednesday, May 13, 2009
DailyFit
The DailyFit program is a starting point for the average person looking for structure to their workouts. These workouts are not a substitute for a custom tailored, individual exercise program created by a Fit2You, Fitness Expert. Email info@fit2youfitness.com to set up a free fitness and wellness consultation, or for information about enrolling in our eFit and TravelFit programs.
Today we have supersets. Perform each super-set three times, resting 1 minute after each. Perform 10 - 20 reps of each activity. Between activities you'll see an abdominal exercise - perform one set of this exercise to failure before moving on to the next superset.
1. Traveling Lunges
2. Lying Hip Raise
Abs: Stability Ball Crunch
1. Chin-Ups (Or assisted Chins-Ups)
2. Push-Ups
Abs: Flutter Kick
1. Dumbbell Stiff Leg Deadlift
2. Dumbbell Squat
Abs: Russian Twist
1. Pec Flye
2. Cable Row
Abs: Hanging Knee Raise
1. Biceps Barbell Curl
2. Triceps Cable Pressdown
Abs: Bicycles
Disclaimer: Fit2You provides DailyFit for those of you looking for simple, effective workout routines. Please note that any exercise program includes inherent risks such as injury, or even death. Before embarking on any exercise regimen you should check with your doctor, especially if you have a history of heart disease, high blood pressure, high cholesterol, or if you have previous or existing injuries. All exercisers should seek professional guidance to avoid injury. All exercise should be performed under proper supervision. It is important to read the DailyFit beginner information and disclaimers posted on April 8.
Posted by Fit2You Fitness at 12:51 PM
Today we have supersets. Perform each super-set three times, resting 1 minute after each. Perform 10 - 20 reps of each activity. Between activities you'll see an abdominal exercise - perform one set of this exercise to failure before moving on to the next superset.
1. Traveling Lunges
2. Lying Hip Raise
Abs: Stability Ball Crunch
1. Chin-Ups (Or assisted Chins-Ups)
2. Push-Ups
Abs: Flutter Kick
1. Dumbbell Stiff Leg Deadlift
2. Dumbbell Squat
Abs: Russian Twist
1. Pec Flye
2. Cable Row
Abs: Hanging Knee Raise
1. Biceps Barbell Curl
2. Triceps Cable Pressdown
Abs: Bicycles
Disclaimer: Fit2You provides DailyFit for those of you looking for simple, effective workout routines. Please note that any exercise program includes inherent risks such as injury, or even death. Before embarking on any exercise regimen you should check with your doctor, especially if you have a history of heart disease, high blood pressure, high cholesterol, or if you have previous or existing injuries. All exercisers should seek professional guidance to avoid injury. All exercise should be performed under proper supervision. It is important to read the DailyFit beginner information and disclaimers posted on April 8.
Posted by Fit2You Fitness at 12:51 PM
Wednesday, May 6, 2009
DailyFit, May 5 2009
The DailyFit program is a starting point for the average person looking for structure to their workouts. These workouts are not a substitute for a custom tailored, individual exercise program created by a Fit2You, Fitness Expert. Email info@fit2youfitness.com to set up a free fitness and wellness consultation, or for information about enrolling in our eFit and TravelFit programs.
Today we have two mini-circuits. Perform each mini-circuit three times through, resting 2 minutes after each one. Perform 10 - 20 reps of each activity.
1. Squat Walks
2. Push-ups
3. Chin-ups (or assisted chin-ups)
4. Squat-Thrust
5. Roman Chair Leg Raises
1. Stability Ball Leg Curls
2. Dumbbell Alternating Chest Press
3. Upright Barbell Row
4. Jumping Jacks
5. Cable Abdominal Twist
Disclaimer: Fit2You provides DailyFit for those of you looking for simple, effective workout routines. Please note that any exercise program includes inherent risks such as injury, or even death. Before embarking on any exercise regimen you should check with your doctor, especially if you have a history of heart disease, high blood pressure, high cholesterol, or if you have previous or existing injuries. All exercisers should seek professional guidance to avoid injury. All exercise should be performed under proper supervision. It is important to read the DailyFit beginner information and disclaimers posted on April 8.
Posted by Fit2You Fitness at 12:51 PM
Today we have two mini-circuits. Perform each mini-circuit three times through, resting 2 minutes after each one. Perform 10 - 20 reps of each activity.
1. Squat Walks
2. Push-ups
3. Chin-ups (or assisted chin-ups)
4. Squat-Thrust
5. Roman Chair Leg Raises
1. Stability Ball Leg Curls
2. Dumbbell Alternating Chest Press
3. Upright Barbell Row
4. Jumping Jacks
5. Cable Abdominal Twist
Disclaimer: Fit2You provides DailyFit for those of you looking for simple, effective workout routines. Please note that any exercise program includes inherent risks such as injury, or even death. Before embarking on any exercise regimen you should check with your doctor, especially if you have a history of heart disease, high blood pressure, high cholesterol, or if you have previous or existing injuries. All exercisers should seek professional guidance to avoid injury. All exercise should be performed under proper supervision. It is important to read the DailyFit beginner information and disclaimers posted on April 8.
Posted by Fit2You Fitness at 12:51 PM
Monday, May 4, 2009
DailyFit May 4, 2009
The DailyFit program is a starting point for the average person looking for structure to their workouts. These workouts are not a substitute for a custom tailored, individual exercise program created by a Fit2You, Fitness Expert. Email info@fit2youfitness.com to set up a free fitness and wellness consultation, or for information about enrolling in our eFit and TravelFit programs.
Today's workout involves "pre-exhausting" each muscle group with an isolation movement, prior to the compound-synergistic movement. Perform 3 super-sets of each activity, resting 1 minute between sets, before moving on.
1. Alternating Lunges - 10 per leg
2. Barbell Squat - 12 - 15
1. Incline Dumbbell Fly - 10
2. Incline Dumbbell Chest Press - 12 - 15
1. Stiff-Arm Cable Press Down - 10
2. Cable Lat Pull Down - 12 - 15
1. Lying Hip Raises - 10
2. Stiff-Legged Dead Lift - 12 - 15
1. Lateral Shoulder Raise - 10
2. Overhead Shoulder Press - 12 - 15
1. Abdominal Crunch - Failure
2. Lying Leg Raise - Failure
Disclaimer: Fit2You provides DailyFit for those of you looking for simple, effective workout routines. Please note that any exercise program includes inherent risks such as injury, or even death. Before embarking on any exercise regimen you should check with your doctor, especially if you have a history of heart disease, high blood pressure, high cholesterol, or if you have previous or existing injuries. All exercisers should seek professional guidance to avoid injury. All exercise should be performed under proper supervision. It is important to read the DailyFit beginner information and disclaimers posted on April 8.
Today's workout involves "pre-exhausting" each muscle group with an isolation movement, prior to the compound-synergistic movement. Perform 3 super-sets of each activity, resting 1 minute between sets, before moving on.
1. Alternating Lunges - 10 per leg
2. Barbell Squat - 12 - 15
1. Incline Dumbbell Fly - 10
2. Incline Dumbbell Chest Press - 12 - 15
1. Stiff-Arm Cable Press Down - 10
2. Cable Lat Pull Down - 12 - 15
1. Lying Hip Raises - 10
2. Stiff-Legged Dead Lift - 12 - 15
1. Lateral Shoulder Raise - 10
2. Overhead Shoulder Press - 12 - 15
1. Abdominal Crunch - Failure
2. Lying Leg Raise - Failure
Disclaimer: Fit2You provides DailyFit for those of you looking for simple, effective workout routines. Please note that any exercise program includes inherent risks such as injury, or even death. Before embarking on any exercise regimen you should check with your doctor, especially if you have a history of heart disease, high blood pressure, high cholesterol, or if you have previous or existing injuries. All exercisers should seek professional guidance to avoid injury. All exercise should be performed under proper supervision. It is important to read the DailyFit beginner information and disclaimers posted on April 8.
Sunday, May 3, 2009
DailyFit, May 3, 2009
The DailyFit program is a starting point for the average person looking for structure to their workouts. These workouts are not a substitute for a custom tailored, individual exercise program created by a Fit2You, Fitness Expert. Email info@fit2youfitness.com to set up a free fitness and wellness consultation, or for information about enrolling in our eFit and TravelFit programs.
Today's workout is a speed circuit - complete 20 repetitions of each activity in the entire group before taking a 3 minute rest. Repeat at least once.
1. Jumping Jacks
2. Squat Thrusts
3. Pushups
4. Australian Pull-Ups
5. Mountain Climbers
6. Speed Step-Ups
7. Scissor Jumps
8. 1-Minute Abdominal Bridge
Disclaimer: Fit2You provides DailyFit for those of you looking for simple, effective workout routines. Please note that any exercise program includes inherent risks such as injury, or even death. Before embarking on any exercise regimen you should check with your doctor, especially if you have a history of heart disease, high blood pressure, high cholesterol, or if you have previous or existing injuries. All exercisers should seek professional guidance to avoid injury. All exercise should be performed under proper supervision. It is important to read the DailyFit beginner information and disclaimers posted on April 8.
Today's workout is a speed circuit - complete 20 repetitions of each activity in the entire group before taking a 3 minute rest. Repeat at least once.
1. Jumping Jacks
2. Squat Thrusts
3. Pushups
4. Australian Pull-Ups
5. Mountain Climbers
6. Speed Step-Ups
7. Scissor Jumps
8. 1-Minute Abdominal Bridge
Disclaimer: Fit2You provides DailyFit for those of you looking for simple, effective workout routines. Please note that any exercise program includes inherent risks such as injury, or even death. Before embarking on any exercise regimen you should check with your doctor, especially if you have a history of heart disease, high blood pressure, high cholesterol, or if you have previous or existing injuries. All exercisers should seek professional guidance to avoid injury. All exercise should be performed under proper supervision. It is important to read the DailyFit beginner information and disclaimers posted on April 8.
DailyFit May 2, 2009
The DailyFit program is a starting point for the average person looking for structure to their workouts. These workouts are not a substitute for a custom tailored, individual exercise program created by a Fit2You, Fitness Expert. Email info@fit2youfitness.com to set up a free fitness and wellness consultation, or for information about enrolling in our eFit and TravelFit programs.
Today's Workout Involves Triple-Sets - Perform 3 sets of 15 repetitions for each grouping before moving on. Rest 1 minute between triple sets.
1. Incline Leg Press
2. Incline Chest Press
3. Bent-Over Dumbbell Row
1. Stability Ball Leg Curl
2. Chin-Ups, or Assisted Chin-Ups
3. Parallel Bar Dips
1. Biceps Cable Curl
2. Triceps Cable Press-Down
3. Lateral Shoulder Raise
1. Crunch
2. Flutter Kick
3. Bicycles
Disclaimer: Fit2You provides DailyFit for those of you looking for simple, effective workout routines. Please note that any exercise program includes inherent risks such as injury, or even death. Before embarking on any exercise regimen you should check with your doctor, especially if you have a history of heart disease, high blood pressure, high cholesterol, or if you have previous or existing injuries. All exercisers should seek professional guidance to avoid injury. All exercise should be performed under proper supervision. It is important to read the DailyFit beginner information and disclaimers posted on April 8.
Today's Workout Involves Triple-Sets - Perform 3 sets of 15 repetitions for each grouping before moving on. Rest 1 minute between triple sets.
1. Incline Leg Press
2. Incline Chest Press
3. Bent-Over Dumbbell Row
1. Stability Ball Leg Curl
2. Chin-Ups, or Assisted Chin-Ups
3. Parallel Bar Dips
1. Biceps Cable Curl
2. Triceps Cable Press-Down
3. Lateral Shoulder Raise
1. Crunch
2. Flutter Kick
3. Bicycles
Disclaimer: Fit2You provides DailyFit for those of you looking for simple, effective workout routines. Please note that any exercise program includes inherent risks such as injury, or even death. Before embarking on any exercise regimen you should check with your doctor, especially if you have a history of heart disease, high blood pressure, high cholesterol, or if you have previous or existing injuries. All exercisers should seek professional guidance to avoid injury. All exercise should be performed under proper supervision. It is important to read the DailyFit beginner information and disclaimers posted on April 8.
Friday, May 1, 2009
DailyFit, May 1 2009
The DailyFit program is a starting point for the average person looking for structure to their workouts. These workouts are not a substitute for a custom tailored, individual exercise program created by a Fit2You, Fitness Expert. Email info@fit2youfitness.com to set up a free fitness and wellness consultation, or for information about enrolling in our eFit and TravelFit programs.
Today's workout is a simple total-body workout, perform 15 reps of three sets for each activity and move on.
1. Split Squat
2. Leg Curl
3. Incline Dumbbell Chest Press
4. 1-Arm Dumbbell Row
5. Lateral Shoulder Raise
6. Biceps Preacher Curl
7. Triceps Bench Dip
8. Roman-Chair Abdominal Knee Raise
Disclaimer: Fit2You provides DailyFit for those of you looking for simple, effective workout routines. Please note that any exercise program includes inherent risks such as injury, or even death. Before embarking on any exercise regimen you should check with your doctor, especially if you have a history of heart disease, high blood pressure, high cholesterol, or if you have previous or existing injuries. All exercisers should seek professional guidance to avoid injury. All exercise should be performed under proper supervision. It is important to read the DailyFit beginner information and disclaimers posted on April 8.
Today's workout is a simple total-body workout, perform 15 reps of three sets for each activity and move on.
1. Split Squat
2. Leg Curl
3. Incline Dumbbell Chest Press
4. 1-Arm Dumbbell Row
5. Lateral Shoulder Raise
6. Biceps Preacher Curl
7. Triceps Bench Dip
8. Roman-Chair Abdominal Knee Raise
Disclaimer: Fit2You provides DailyFit for those of you looking for simple, effective workout routines. Please note that any exercise program includes inherent risks such as injury, or even death. Before embarking on any exercise regimen you should check with your doctor, especially if you have a history of heart disease, high blood pressure, high cholesterol, or if you have previous or existing injuries. All exercisers should seek professional guidance to avoid injury. All exercise should be performed under proper supervision. It is important to read the DailyFit beginner information and disclaimers posted on April 8.
Thursday, April 30, 2009
DailyFit, April 30 2009
The DailyFit program is a starting point for the average person looking for structure to their workouts. These workouts are not a substitute for a custom tailored, individual exercise program created by a Fit2You, Fitness Expert. Email info@fit2youfitness.com to set up a free fitness and wellness consultation, or for information about enrolling in our eFit and TravelFit programs.
Today is a rest day. For all of you following this program religiously, or very nearly so, take the day off...go for a walk or a bike ride and realize that rest is just as important as work.
For anyone new to the program, try cycling back to a workout you haven't used.
Stop by tomorrow for a new workout!
Disclaimer: Fit2You provides DailyFit for those of you looking for simple, effective workout routines. Please note that any exercise program includes inherent risks such as injury, or even death. Before embarking on any exercise regimen you should check with your doctor, especially if you have a history of heart disease, high blood pressure, high cholesterol, or if you have previous or existing injuries. All exercisers should seek professional guidance to avoid injury. All exercise should be performed under proper supervision. It is important to read the DailyFit beginner information and disclaimers posted on April 8.
Today is a rest day. For all of you following this program religiously, or very nearly so, take the day off...go for a walk or a bike ride and realize that rest is just as important as work.
For anyone new to the program, try cycling back to a workout you haven't used.
Stop by tomorrow for a new workout!
Disclaimer: Fit2You provides DailyFit for those of you looking for simple, effective workout routines. Please note that any exercise program includes inherent risks such as injury, or even death. Before embarking on any exercise regimen you should check with your doctor, especially if you have a history of heart disease, high blood pressure, high cholesterol, or if you have previous or existing injuries. All exercisers should seek professional guidance to avoid injury. All exercise should be performed under proper supervision. It is important to read the DailyFit beginner information and disclaimers posted on April 8.
Wednesday, April 29, 2009
DailyFit April 29, 2009
The DailyFit program is a starting point for the average person looking for structure to their workouts. These workouts are not a substitute for a custom tailored, individual exercise program created by a Fit2You, Fitness Expert. Email info@fit2youfitness.com to set up a free fitness and wellness consultation, or for information about enrolling in our eFit and TravelFit programs.
Each activity today is a “giant set” – similar to a circuit, giant sets are 4 exercises performed back to back without rest. Perform each giant set at least twice, resting 2 minutes in between, before moving on.
1. Travelling Lunge – 15 reps/leg
2. Incline Dumbbell Press – 15 reps
3. Cable Row – 15 reps
4. Crunches – 15 reps
5. Stiff-Leg Deadlift – 15 reps
6. Cable Lat Pull-down -15 reps
7. Stability Ball Pec-Fly – 15 reps
8. Flutter Kicks – 15 reps
9. Mountain Climbers – 15 reps
10. Dumbbell Shoulder Press – 15 reps
11. Biceps Dumbbell Curl – 15 reps
12. Triceps Cable Press-down – 15 reps
Disclaimer: Fit2You provides DailyFit for those of you looking for simple, effective workout routines. Please note that any exercise program includes inherent risks such as injury, or even death. Before embarking on any exercise regimen you should check with your doctor, especially if you have a history of heart disease, high blood pressure, high cholesterol, or if you have previous or existing injuries. All exercisers should seek professional guidance to avoid injury. All exercise should be performed under proper supervision. It is important to read the DailyFit beginner information and disclaimers posted on April 8.
Each activity today is a “giant set” – similar to a circuit, giant sets are 4 exercises performed back to back without rest. Perform each giant set at least twice, resting 2 minutes in between, before moving on.
1. Travelling Lunge – 15 reps/leg
2. Incline Dumbbell Press – 15 reps
3. Cable Row – 15 reps
4. Crunches – 15 reps
5. Stiff-Leg Deadlift – 15 reps
6. Cable Lat Pull-down -15 reps
7. Stability Ball Pec-Fly – 15 reps
8. Flutter Kicks – 15 reps
9. Mountain Climbers – 15 reps
10. Dumbbell Shoulder Press – 15 reps
11. Biceps Dumbbell Curl – 15 reps
12. Triceps Cable Press-down – 15 reps
Disclaimer: Fit2You provides DailyFit for those of you looking for simple, effective workout routines. Please note that any exercise program includes inherent risks such as injury, or even death. Before embarking on any exercise regimen you should check with your doctor, especially if you have a history of heart disease, high blood pressure, high cholesterol, or if you have previous or existing injuries. All exercisers should seek professional guidance to avoid injury. All exercise should be performed under proper supervision. It is important to read the DailyFit beginner information and disclaimers posted on April 8.
Tuesday, April 28, 2009
DailyFit, April 28 2009
The DailyFit program is a starting point for the average person looking for structure to their workouts. These workouts are not a substitute for a custom tailored, individual exercise program created by a Fit2You, Fitness Expert. Email info@fit2youfitness.com to set up a free fitness and wellness consultation, or for information about enrolling in our eFit and TravelFit programs.
Today's workout is a timed-circuit. Rather than counting repetitions, you'll count seconds and minutes. Perform each exercise the designated number of seconds or minutes, and move on. Take a 4 minute rest between circuits. This is an intense workout, if you need to - take short 5 or 10 second breaks during an activity.
1. Prisoner Squats - 1 Minute
2. Push-Ups - 45 Seconds
3. Bent-Over Row - 45 Seconds
4. Lunges - 45 Minute
5. Bench Dips - 30 Seconds
6. Bicep Curl - 30 Seconds
7. Stability Ball Crunch - 1 Minute
8. Squat-Thrusts - 1 Minute
9. Jumping Jacks - 1 Minute
10. Stair Climb (two at a time) - 30 Seconds
Disclaimer: Fit2You provides DailyFit for those of you looking for simple, effective workout routines. Please note that any exercise program includes inherent risks such as injury, or even death. Before embarking on any exercise regimen you should check with your doctor, especially if you have a history of heart disease, high blood pressure, high cholesterol, or if you have previous or existing injuries. All exercisers should seek professional guidance to avoid injury. All exercise should be performed under proper supervision. It is important to read the DailyFit beginner information and disclaimers posted on April 8.
Today's workout is a timed-circuit. Rather than counting repetitions, you'll count seconds and minutes. Perform each exercise the designated number of seconds or minutes, and move on. Take a 4 minute rest between circuits. This is an intense workout, if you need to - take short 5 or 10 second breaks during an activity.
1. Prisoner Squats - 1 Minute
2. Push-Ups - 45 Seconds
3. Bent-Over Row - 45 Seconds
4. Lunges - 45 Minute
5. Bench Dips - 30 Seconds
6. Bicep Curl - 30 Seconds
7. Stability Ball Crunch - 1 Minute
8. Squat-Thrusts - 1 Minute
9. Jumping Jacks - 1 Minute
10. Stair Climb (two at a time) - 30 Seconds
Disclaimer: Fit2You provides DailyFit for those of you looking for simple, effective workout routines. Please note that any exercise program includes inherent risks such as injury, or even death. Before embarking on any exercise regimen you should check with your doctor, especially if you have a history of heart disease, high blood pressure, high cholesterol, or if you have previous or existing injuries. All exercisers should seek professional guidance to avoid injury. All exercise should be performed under proper supervision. It is important to read the DailyFit beginner information and disclaimers posted on April 8.
Monday, April 27, 2009
DailyFit, April 27 2009
The DailyFit program is a starting point for the average person looking for structure to their workouts. These workouts are not a substitute for a custom tailored, individual exercise program created by a Fit2You, Fitness Expert. Email info@fit2youfitness.com to set up a free fitness and wellness consultation, or for information about enrolling in our eFit and TravelFit programs.
Today is a cardio-circuit. You'll perform each activity back-to-back without rest. Try to repeat at least twice. Unless otherwise noted, the target rep range is 15 to 20.
1. Speed Squats
2. High-Knee Runs
3. Jumping Jacks
4. Squat Thrusts
5. 15-second sprint
6. 15-second stair sprint
7. Crunches
8. Bicycles
Disclaimer: Fit2You provides DailyFit for those of you looking for simple, effective workout routines. Please note that any exercise program includes inherent risks such as injury, or even death. Before embarking on any exercise regimen you should check with your doctor, especially if you have a history of heart disease, high blood pressure, high cholesterol, or if you have previous or existing injuries. All exercisers should seek professional guidance to avoid injury. All exercise should be performed under proper supervision. It is important to read the DailyFit beginner information and disclaimers posted on April 8.
Today is a cardio-circuit. You'll perform each activity back-to-back without rest. Try to repeat at least twice. Unless otherwise noted, the target rep range is 15 to 20.
1. Speed Squats
2. High-Knee Runs
3. Jumping Jacks
4. Squat Thrusts
5. 15-second sprint
6. 15-second stair sprint
7. Crunches
8. Bicycles
Disclaimer: Fit2You provides DailyFit for those of you looking for simple, effective workout routines. Please note that any exercise program includes inherent risks such as injury, or even death. Before embarking on any exercise regimen you should check with your doctor, especially if you have a history of heart disease, high blood pressure, high cholesterol, or if you have previous or existing injuries. All exercisers should seek professional guidance to avoid injury. All exercise should be performed under proper supervision. It is important to read the DailyFit beginner information and disclaimers posted on April 8.
Sunday, April 26, 2009
Daily Fit April 26, 2008
The DailyFit program is a starting point for the average person looking for structure to their workouts. These workouts are not a substitute for a custom tailored, individual exercise program created by a Fit2You, Fitness Expert. Email info@fit2youfitness.com to set up a free fitness and wellness consultation, or for information about enrolling in our eFit and TravelFit programs.
Today is a traditional weight training day. Perform two to four sets of 10=15 reps of each activity, resting 1 minute between sets.
1. Incline Leg Press
2. Leg Curls
3. Incline Chest Press
4. Cable Lat-Pull Down
5. Overhead Barbell Shoulder Press
6. Biceps Hammer Curl
7. Dumbbell Triceps French Press
8. Decline Bench Sit-Ups.
Disclaimer: Fit2You provides DailyFit for those of you looking for simple, effective workout routines. Please note that any exercise program includes inherent risks such as injury, or even death. Before embarking on any exercise regimen you should check with your doctor, especially if you have a history of heart disease, high blood pressure, high cholesterol, or if you have previous or existing injuries. All exercisers should seek professional guidance to avoid injury. All exercise should be performed under proper supervision. It is important to read the DailyFit beginner information and disclaimers posted on April 8.
Today is a traditional weight training day. Perform two to four sets of 10=15 reps of each activity, resting 1 minute between sets.
1. Incline Leg Press
2. Leg Curls
3. Incline Chest Press
4. Cable Lat-Pull Down
5. Overhead Barbell Shoulder Press
6. Biceps Hammer Curl
7. Dumbbell Triceps French Press
8. Decline Bench Sit-Ups.
Disclaimer: Fit2You provides DailyFit for those of you looking for simple, effective workout routines. Please note that any exercise program includes inherent risks such as injury, or even death. Before embarking on any exercise regimen you should check with your doctor, especially if you have a history of heart disease, high blood pressure, high cholesterol, or if you have previous or existing injuries. All exercisers should seek professional guidance to avoid injury. All exercise should be performed under proper supervision. It is important to read the DailyFit beginner information and disclaimers posted on April 8.
Saturday, April 25, 2009
DailyFit, April 25 2009
The DailyFit program is a starting point for the average person looking for structure to their workouts. These workouts are not a substitute for a custom tailored, individual exercise program created by a Fit2You, Fitness Expert. Email info@fit2youfitness.com to set up a free fitness and wellness consultation, or for information about enrolling in our eFit and TravelFit programs.
Today is a cardio-change up - this workout is sure to burn calories, fat, and keep you interested.
Today’s workout is an outdoor circuit (it’s beautiful out there!) – perform each exercise back to back, resting 3 – 5 minutes at the end. Go for three or four times through! You’ll need to find some stairs!
Today is a simple cardio day, perform each activity back to back, resting only upon completion. The routine will take 30 minutes, if you'd like, feel free to run through everything again, or even just a portion of it.
1. 11 Minute Jog
2. 9 Minute Bike Ride
3. 7 Minute Row
4. 3 Minutes Jumping Rope
Disclaimer: Fit2You provides DailyFit for those of you looking for simple, effective workout routines. Please note that any exercise program includes inherent risks such as injury, or even death. Before embarking on any exercise regimen you should check with your doctor, especially if you have a history of heart disease, high blood pressure, high cholesterol, or if you have previous or existing injuries. All exercisers should seek professional guidance to avoid injury. All exercise should be performed under proper supervision. It is important to read the DailyFit beginner information and disclaimers posted on April 8.
Today is a cardio-change up - this workout is sure to burn calories, fat, and keep you interested.
Today’s workout is an outdoor circuit (it’s beautiful out there!) – perform each exercise back to back, resting 3 – 5 minutes at the end. Go for three or four times through! You’ll need to find some stairs!
Today is a simple cardio day, perform each activity back to back, resting only upon completion. The routine will take 30 minutes, if you'd like, feel free to run through everything again, or even just a portion of it.
1. 11 Minute Jog
2. 9 Minute Bike Ride
3. 7 Minute Row
4. 3 Minutes Jumping Rope
Disclaimer: Fit2You provides DailyFit for those of you looking for simple, effective workout routines. Please note that any exercise program includes inherent risks such as injury, or even death. Before embarking on any exercise regimen you should check with your doctor, especially if you have a history of heart disease, high blood pressure, high cholesterol, or if you have previous or existing injuries. All exercisers should seek professional guidance to avoid injury. All exercise should be performed under proper supervision. It is important to read the DailyFit beginner information and disclaimers posted on April 8.
DailyFit, April 24 2009
The DailyFit program is a starting point for the average person looking for structure to their workouts. These workouts are not a substitute for a custom tailored, individual exercise program created by a Fit2You, Fitness Expert. Email info@fit2youfitness.com to set up a free fitness and wellness consultation, or for information about enrolling in our eFit and TravelFit programs.
Today is a cardio-change up - this workout is sure to burn calories, fat, and keep you interested.
Perform each giant-set twice through before resting, then repeat at least once.
1. Reverse Lunge
2. Lying Hip Raise
3. Glute-Kickbacks (In Pushup Position, not on your knees)
4. 30-Second Wall Sit
1. Bent-Over Barbell Row
2. Push-ups (use the assisted machine if necessary)
3. Chin-Ups
4. Dips (use the assisted machine if necessary)
Disclaimer: Fit2You provides DailyFit for those of you looking for simple, effective workout routines. Please note that any exercise program includes inherent risks such as injury, or even death. Before embarking on any exercise regimen you should check with your doctor, especially if you have a history of heart disease, high blood pressure, high cholesterol, or if you have previous or existing injuries. All exercisers should seek professional guidance to avoid injury. All exercise should be performed under proper supervision. It is important to read the DailyFit beginner information and disclaimers posted on April 8.
Today is a cardio-change up - this workout is sure to burn calories, fat, and keep you interested.
Perform each giant-set twice through before resting, then repeat at least once.
1. Reverse Lunge
2. Lying Hip Raise
3. Glute-Kickbacks (In Pushup Position, not on your knees)
4. 30-Second Wall Sit
1. Bent-Over Barbell Row
2. Push-ups (use the assisted machine if necessary)
3. Chin-Ups
4. Dips (use the assisted machine if necessary)
Disclaimer: Fit2You provides DailyFit for those of you looking for simple, effective workout routines. Please note that any exercise program includes inherent risks such as injury, or even death. Before embarking on any exercise regimen you should check with your doctor, especially if you have a history of heart disease, high blood pressure, high cholesterol, or if you have previous or existing injuries. All exercisers should seek professional guidance to avoid injury. All exercise should be performed under proper supervision. It is important to read the DailyFit beginner information and disclaimers posted on April 8.
Thursday, April 23, 2009
DailyFit April 23, 2009
The DailyFit program is a starting point for the average person looking for structure to their workouts. These workouts are not a substitute for a custom tailored, individual exercise program created by a Fit2You, Fitness Expert. Email info@fit2youfitness.com to set up a free fitness and wellness consultation, or for information about enrolling in our eFit and TravelFit programs.
Today is a cardio-change up - this workout is sure to burn calories, fat, and keep you interested.
Today’s workout is an outdoor circuit (it’s beautiful out there!) – perform each exercise back to back, resting 3 – 5 minutes at the end. Go for three or four times through! You’ll need to find some stairs!
1. Squat Thrusts
2. Abdominal Bicycle Crunch
3. Mountain Climbers
4. Flutter Kicks
5. Stair-Sprint
6. Four-Point Glute Kick Backs
7. Upper-Cut + Squat Dips
8. 1-Minute Sprint
Disclaimer: Fit2You provides DailyFit for those of you looking for simple, effective workout routines. Please note that any exercise program includes inherent risks such as injury, or even death. Before embarking on any exercise regimen you should check with your doctor, especially if you have a history of heart disease, high blood pressure, high cholesterol, or if you have previous or existing injuries. All exercisers should seek professional guidance to avoid injury. All exercise should be performed under proper supervision. It is important to read the DailyFit beginner information and disclaimers posted on April 8.
Today is a cardio-change up - this workout is sure to burn calories, fat, and keep you interested.
Today’s workout is an outdoor circuit (it’s beautiful out there!) – perform each exercise back to back, resting 3 – 5 minutes at the end. Go for three or four times through! You’ll need to find some stairs!
1. Squat Thrusts
2. Abdominal Bicycle Crunch
3. Mountain Climbers
4. Flutter Kicks
5. Stair-Sprint
6. Four-Point Glute Kick Backs
7. Upper-Cut + Squat Dips
8. 1-Minute Sprint
Disclaimer: Fit2You provides DailyFit for those of you looking for simple, effective workout routines. Please note that any exercise program includes inherent risks such as injury, or even death. Before embarking on any exercise regimen you should check with your doctor, especially if you have a history of heart disease, high blood pressure, high cholesterol, or if you have previous or existing injuries. All exercisers should seek professional guidance to avoid injury. All exercise should be performed under proper supervision. It is important to read the DailyFit beginner information and disclaimers posted on April 8.
Wednesday, April 22, 2009
DailyFit April 22, 2009
The DailyFit program is a starting point for the average person looking for structure to their workouts. These workouts are not a substitute for a custom tailored, individual exercise program created by a Fit2You, Fitness Expert. Email info@fit2youfitness.com to set up a free fitness and wellness consultation, or for information about enrolling in our eFit and TravelFit programs.
Today is a cardio-change up - this workout is sure to burn calories, fat, and keep you interested.
Today is a traditional weight-training day. Perform three sets, of 10 – 15 repetitions, then move to the next activity. Rest 45 seconds between exercises, 1 minute between sets.
1. Dumbbell Split Squat
2. Incline Dumbbell Chest Press
3. Cable Lat Pull-down
4. Lying Leg Curl
5. Pec Dec or Dumbbell Pec Flye
6. Cable High Row
7. Biceps Barbell Curl
8. Triceps Bench Dips
9. Stability Ball Sit Ups
Disclaimer: Fit2You provides DailyFit for those of you looking for simple, effective workout routines. Please note that any exercise program includes inherent risks such as injury, or even death. Before embarking on any exercise regimen you should check with your doctor, especially if you have a history of heart disease, high blood pressure, high cholesterol, or if you have previous or existing injuries. All exercisers should seek professional guidance to avoid injury. All exercise should be performed under proper supervision. It is important to read the DailyFit beginner information and disclaimers posted on April 8.
Today is a cardio-change up - this workout is sure to burn calories, fat, and keep you interested.
Today is a traditional weight-training day. Perform three sets, of 10 – 15 repetitions, then move to the next activity. Rest 45 seconds between exercises, 1 minute between sets.
1. Dumbbell Split Squat
2. Incline Dumbbell Chest Press
3. Cable Lat Pull-down
4. Lying Leg Curl
5. Pec Dec or Dumbbell Pec Flye
6. Cable High Row
7. Biceps Barbell Curl
8. Triceps Bench Dips
9. Stability Ball Sit Ups
Disclaimer: Fit2You provides DailyFit for those of you looking for simple, effective workout routines. Please note that any exercise program includes inherent risks such as injury, or even death. Before embarking on any exercise regimen you should check with your doctor, especially if you have a history of heart disease, high blood pressure, high cholesterol, or if you have previous or existing injuries. All exercisers should seek professional guidance to avoid injury. All exercise should be performed under proper supervision. It is important to read the DailyFit beginner information and disclaimers posted on April 8.
Tuesday, April 21, 2009
Daily Fit April 21, 2009
The DailyFit program is a starting point for the average person looking for structure to their workouts. These workouts are not a substitute for a custom tailored, individual exercise program created by a Fit2You, Fitness Expert. Email info@fit2youfitness.com to set up a free fitness and wellness consultation, or for information about enrolling in our eFit and TravelFit programs.
Today is a cardio-change up - this workout is sure to burn calories, fat, and keep you interested.
For the first 3 activities utilize the HIIT or interval method. The first 45 seconds of each minute are your rest intervals. The last 15 seconds of each minute are your sprint intervals. For the sprint select a pace that makes it challenging to even talk. Choose a rest interval that is substantially less challenging than the sprint interval.
1. 6 minute run
2. 5 minute stair climb
3. 4 minute row
For the next three activities use a traditional cardio method. Choose a pace that keeps your heart pumping sufficiently, so that you can talk but not sing.
1. 4 minute run
2. 5 minute stair climb
3. 6 minute row.
Disclaimer: Fit2You provides DailyFit for those of you looking for simple, effective workout routines. Please note that any exercise program includes inherent risks such as injury, or even death. Before embarking on any exercise regimen you should check with your doctor, especially if you have a history of heart disease, high blood pressure, high cholesterol, or if you have previous or existing injuries. All exercisers should seek professional guidance to avoid injury. All exercise should be performed under proper supervision. It is important to read the DailyFit beginner information and disclaimers posted on April 8.
Today is a cardio-change up - this workout is sure to burn calories, fat, and keep you interested.
For the first 3 activities utilize the HIIT or interval method. The first 45 seconds of each minute are your rest intervals. The last 15 seconds of each minute are your sprint intervals. For the sprint select a pace that makes it challenging to even talk. Choose a rest interval that is substantially less challenging than the sprint interval.
1. 6 minute run
2. 5 minute stair climb
3. 4 minute row
For the next three activities use a traditional cardio method. Choose a pace that keeps your heart pumping sufficiently, so that you can talk but not sing.
1. 4 minute run
2. 5 minute stair climb
3. 6 minute row.
Disclaimer: Fit2You provides DailyFit for those of you looking for simple, effective workout routines. Please note that any exercise program includes inherent risks such as injury, or even death. Before embarking on any exercise regimen you should check with your doctor, especially if you have a history of heart disease, high blood pressure, high cholesterol, or if you have previous or existing injuries. All exercisers should seek professional guidance to avoid injury. All exercise should be performed under proper supervision. It is important to read the DailyFit beginner information and disclaimers posted on April 8.
Monday, April 20, 2009
DailyFit April 20, 2009
The DailyFit program is a starting point for the average person looking for structure to their workouts. These workouts are not a substitute for a custom tailored, individual exercise program created by a Fit2You, Fitness Expert. Email info@fit2youfitness.com to set up a free fitness and wellness consultation, or for information about enrolling in our eFit and TravelFit programs.
Today's workout involves super-sets. Perform three sets of each grouping before moving on. 8 - 12 repetitions of each.
1. Lunge-Walk
2. Chin-Ups (or assisted chin-ups)
1. Stiff Leg Deadlift
2. Incline Dumbbell Chest Press
1. Incline Leg Press
2. Bent-Over Row
1. Calf-Raises
2. Elbow-Drops
Disclaimer: Fit2You provides DailyFit for those of you looking for simple, effective workout routines. Please note that any exercise program includes inherent risks such as injury, or even death. Before embarking on any exercise regimen you should check with your doctor, especially if you have a history of heart disease, high blood pressure, high cholesterol, or if you have previous or existing injuries. All exercisers should seek professional guidance to avoid injury. All exercise should be performed under proper supervision. It is important to read the DailyFit beginner information and disclaimers posted on April 8.
Today's workout involves super-sets. Perform three sets of each grouping before moving on. 8 - 12 repetitions of each.
1. Lunge-Walk
2. Chin-Ups (or assisted chin-ups)
1. Stiff Leg Deadlift
2. Incline Dumbbell Chest Press
1. Incline Leg Press
2. Bent-Over Row
1. Calf-Raises
2. Elbow-Drops
Disclaimer: Fit2You provides DailyFit for those of you looking for simple, effective workout routines. Please note that any exercise program includes inherent risks such as injury, or even death. Before embarking on any exercise regimen you should check with your doctor, especially if you have a history of heart disease, high blood pressure, high cholesterol, or if you have previous or existing injuries. All exercisers should seek professional guidance to avoid injury. All exercise should be performed under proper supervision. It is important to read the DailyFit beginner information and disclaimers posted on April 8.
Sunday, April 19, 2009
DailyFit, April 19 2009
The DailyFit program is a starting point for the average person looking for structure to their workouts. These workouts are not a substitute for a custom tailored, individual exercise program created by a Fit2You, Fitness Expert. Email info@fit2youfitness.com to set up a free fitness and wellness consultation, or for information about enrolling in our eFit and TravelFit programs.
Today is a cardio circuit. Try to get through all ten activities without resting. However, feel free to rest for a minute or so if you need to. Try to get through this at least twice!
1. 2 Minute jog
2. 25 - 40 Mountain Climbers
3. 2 Minute row
4. 10 - 15 Squat Thrusts
5. 2 Minute Stair Climb
6. 10 - 20 Jumping Jacks
7. 2 Minute Bike Ride
8. 20 Medicine Ball Slams
9. 2 Minute High Incline Walk
10. 20 Medicine Ball Chest Passes
Disclaimer: Fit2You provides DailyFit for those of you looking for simple, effective workout routines. Please note that any exercise program includes inherent risks such as injury, or even death. Before embarking on any exercise regimen you should check with your doctor, especially if you have a history of heart disease, high blood pressure, high cholesterol, or if you have previous or existing injuries. All exercisers should seek professional guidance to avoid injury. All exercise should be performed under proper supervision. It is important to read the DailyFit beginner information and disclaimers posted on April 8.
Today is a cardio circuit. Try to get through all ten activities without resting. However, feel free to rest for a minute or so if you need to. Try to get through this at least twice!
1. 2 Minute jog
2. 25 - 40 Mountain Climbers
3. 2 Minute row
4. 10 - 15 Squat Thrusts
5. 2 Minute Stair Climb
6. 10 - 20 Jumping Jacks
7. 2 Minute Bike Ride
8. 20 Medicine Ball Slams
9. 2 Minute High Incline Walk
10. 20 Medicine Ball Chest Passes
Disclaimer: Fit2You provides DailyFit for those of you looking for simple, effective workout routines. Please note that any exercise program includes inherent risks such as injury, or even death. Before embarking on any exercise regimen you should check with your doctor, especially if you have a history of heart disease, high blood pressure, high cholesterol, or if you have previous or existing injuries. All exercisers should seek professional guidance to avoid injury. All exercise should be performed under proper supervision. It is important to read the DailyFit beginner information and disclaimers posted on April 8.
Saturday, April 18, 2009
DailyFit, April 18 2009
The DailyFit program is a starting point for the average person looking for structure to their workouts. These workouts are not a substitute for a custom tailored, individual exercise program created by a Fit2You, Fitness Expert. Email info@fit2youfitness.com to set up a free fitness and wellness consultation, or for information about enrolling in our eFit and TravelFit programs.
Perform Today's Workout as "Giant Sets" - Perform the first four activities back to back, resting only upon completion, repeat three times. Then, move on to the last four activities, resting only upon completion, repeat three times. If necessary, rest 20-30 seconds between activities.
1. 10 Body-weight Squats
2. 10 Alternating Stationary Lunges
3. 10 Jump Squats
4. 10 Scissor Jumps (Lunge-Jumps)
1. 10 Neutral Grip Pull-ups (or assisted pull-ups)
2. 10 Pushups
3. 10 Bent-Over Dumbbell Rows
4. 10 Parallel Bar Dips.
Disclaimer: Fit2You provides DailyFit for those of you looking for simple, effective workout routines. Please note that any exercise program includes inherent risks such as injury, or even death. Before embarking on any exercise regimen you should check with your doctor, especially if you have a history of heart disease, high blood pressure, high cholesterol, or if you have previous or existing injuries. All exercisers should seek professional guidance to avoid injury. All exercise should be performed under proper supervision. It is important to read the DailyFit beginner information and disclaimers posted on April 8.
Perform Today's Workout as "Giant Sets" - Perform the first four activities back to back, resting only upon completion, repeat three times. Then, move on to the last four activities, resting only upon completion, repeat three times. If necessary, rest 20-30 seconds between activities.
1. 10 Body-weight Squats
2. 10 Alternating Stationary Lunges
3. 10 Jump Squats
4. 10 Scissor Jumps (Lunge-Jumps)
1. 10 Neutral Grip Pull-ups (or assisted pull-ups)
2. 10 Pushups
3. 10 Bent-Over Dumbbell Rows
4. 10 Parallel Bar Dips.
Disclaimer: Fit2You provides DailyFit for those of you looking for simple, effective workout routines. Please note that any exercise program includes inherent risks such as injury, or even death. Before embarking on any exercise regimen you should check with your doctor, especially if you have a history of heart disease, high blood pressure, high cholesterol, or if you have previous or existing injuries. All exercisers should seek professional guidance to avoid injury. All exercise should be performed under proper supervision. It is important to read the DailyFit beginner information and disclaimers posted on April 8.
DailyFit, April 17 2009
The DailyFit program is a starting point for the average person looking for structure to their workouts. These workouts are not a substitute for a custom tailored, individual exercise program created by a Fit2You, Fitness Expert. Email info@fit2youfitness.com to set up a free fitness and wellness consultation, or for information about enrolling in our eFit and TravelFit programs.
Today, perform two to three sets of each activity before moving on. Rest 45 seconds between sets, and 1 minute between exercises.
1. Stationary Reverse Lunge
2. Flat Dumbbell Chest Press
3. Leg Curl
4. Cable Row
5. Overhead Shoulder Press
6. Triceps Reverse Pushdown
7. Biceps Preacher Curl
8. Lying Leg Raises
Disclaimer: Fit2You provides DailyFit for those of you looking for simple, effective workout routines. Please note that any exercise program includes inherent risks such as injury, or even death. Before embarking on any exercise regimen you should check with your doctor, especially if you have a history of heart disease, high blood pressure, high cholesterol, or if you have previous or existing injuries. All exercisers should seek professional guidance to avoid injury. All exercise should be performed under proper supervision. It is important to read the DailyFit beginner information and disclaimers posted on April 8.
Today, perform two to three sets of each activity before moving on. Rest 45 seconds between sets, and 1 minute between exercises.
1. Stationary Reverse Lunge
2. Flat Dumbbell Chest Press
3. Leg Curl
4. Cable Row
5. Overhead Shoulder Press
6. Triceps Reverse Pushdown
7. Biceps Preacher Curl
8. Lying Leg Raises
Disclaimer: Fit2You provides DailyFit for those of you looking for simple, effective workout routines. Please note that any exercise program includes inherent risks such as injury, or even death. Before embarking on any exercise regimen you should check with your doctor, especially if you have a history of heart disease, high blood pressure, high cholesterol, or if you have previous or existing injuries. All exercisers should seek professional guidance to avoid injury. All exercise should be performed under proper supervision. It is important to read the DailyFit beginner information and disclaimers posted on April 8.
Thursday, April 16, 2009
DailyFit April 16, 2009
The DailyFit program is a starting point for the average person looking for structure to their workouts. These workouts are not a substitute for a custom tailored, individual exercise program created by a Fit2You, Fitness Expert. Email info@fit2youfitness.com to set up a free fitness and wellness consultation, or for information about enrolling in our eFit and TravelFit programs.
Today you’ll perform “Giant Sets”. Each grouping of 4 activities are to be performed back to back, without rest. Take 3 minutes after each “Giant Set”.
1. 10 Body Weight Squats
2. 10 Alternating Stationary Lunges
3. 10 Lunge-Jumps (AKA Scissor Jumps)
4. 10 Jump Suats
1. 10 Pullups
2. 10 Pushups
3. 10 Bent-Over Dumbbell Row
4. 10 Parallel Bar Dips
Disclaimer: Fit2You provides DailyFit for those of you looking for simple, effective workout routines. Please note that any exercise program includes inherent risks such as injury, or even death. Before embarking on any exercise regimen you should check with your doctor, especially if you have a history of heart disease, high blood pressure, high cholesterol, or if you have previous or existing injuries. All exercisers should seek professional guidance to avoid injury. All exercise should be performed under proper supervision. Remember to read the "disclaimers and beginner information" posted on April 8th.
Today you’ll perform “Giant Sets”. Each grouping of 4 activities are to be performed back to back, without rest. Take 3 minutes after each “Giant Set”.
1. 10 Body Weight Squats
2. 10 Alternating Stationary Lunges
3. 10 Lunge-Jumps (AKA Scissor Jumps)
4. 10 Jump Suats
1. 10 Pullups
2. 10 Pushups
3. 10 Bent-Over Dumbbell Row
4. 10 Parallel Bar Dips
Disclaimer: Fit2You provides DailyFit for those of you looking for simple, effective workout routines. Please note that any exercise program includes inherent risks such as injury, or even death. Before embarking on any exercise regimen you should check with your doctor, especially if you have a history of heart disease, high blood pressure, high cholesterol, or if you have previous or existing injuries. All exercisers should seek professional guidance to avoid injury. All exercise should be performed under proper supervision. Remember to read the "disclaimers and beginner information" posted on April 8th.
Wednesday, April 15, 2009
Daily Fit: April 15, 2009
The DailyFit program is a starting point for the average person looking for structure to their workouts. These workouts are not a substitute for a custom tailored, individual exercise program created by a Fit2You, Fitness Expert. Email info@fit2youfitness.com to set up a free fitness and wellness consultation, or for information about enrolling in our eFit and TravelFit programs.
Today’s workout is all about supersets. Perform each coupling of exercises back to back, resting afterward. Rest 45 seconds between sets, 1 minute between exercises.
1. Barbell Squat
2. Leg Curl
1. Incline Dumbbell Chest Press
2. Dumbbell Bent-Over Row
1. Parallel Bar Dips
2. Shrugs
1. Biceps Curl
2. Overhead Triceps Extension
Disclaimer: Fit2You provides DailyFit for those of you looking for simple, effective workout routines. Please note that any exercise program includes inherent risks such as injury, or even death. Before embarking on any exercise regimen you should check with your doctor, especially if you have a history of heart disease, high blood pressure, high cholesterol, or if you have previous or existing injuries. All exercisers should seek professional guidance to avoid injury. All exercise should be performed under proper supervision. It is important to read the DailyFit beginner information and disclaimers posted on April 8.
Today’s workout is all about supersets. Perform each coupling of exercises back to back, resting afterward. Rest 45 seconds between sets, 1 minute between exercises.
1. Barbell Squat
2. Leg Curl
1. Incline Dumbbell Chest Press
2. Dumbbell Bent-Over Row
1. Parallel Bar Dips
2. Shrugs
1. Biceps Curl
2. Overhead Triceps Extension
Disclaimer: Fit2You provides DailyFit for those of you looking for simple, effective workout routines. Please note that any exercise program includes inherent risks such as injury, or even death. Before embarking on any exercise regimen you should check with your doctor, especially if you have a history of heart disease, high blood pressure, high cholesterol, or if you have previous or existing injuries. All exercisers should seek professional guidance to avoid injury. All exercise should be performed under proper supervision. It is important to read the DailyFit beginner information and disclaimers posted on April 8.
Tuesday, April 14, 2009
DailyFit, April 14 2009
The DailyFit program is a starting point for the average person looking for structure to their workouts. These workouts are not a substitute for a custom tailored, individual exercise program created by a Fit2You, Fitness Expert. Email info@fit2youfitness.com to set up a free fitness and wellness consultation, or for information about enrolling in our eFit and TravelFit programs.
Today’s workout is a Circuit. Perform these exercises back-to-back, going from one exercise immediately into the next, rest only upon completion of all the activities. Perform at least two circuits…try your best to finish three or four!
1. 20 Mountain Climbers
2. 20 Abdominal Crunches
3. 1 Minute Jog
4. 20 Jumping Jacks
5. 20 Squat Jumps
6. 20 Medicine Ball Power Slams
Disclaimer: Fit2You provides DailyFit for those of you looking for simple, effective workout routines. Please note that any exercise program includes inherent risks such as injury, or even death. Before embarking on any exercise regimen you should check with your doctor, especially if you have a history of heart disease, high blood pressure, high cholesterol, or if you have previous or existing injuries. All exercisers should seek professional guidance to avoid injury. All exercise should be performed under proper supervision. It is important to read the DailyFit beginner information and disclaimers posted on April 8.
Today’s workout is a Circuit. Perform these exercises back-to-back, going from one exercise immediately into the next, rest only upon completion of all the activities. Perform at least two circuits…try your best to finish three or four!
1. 20 Mountain Climbers
2. 20 Abdominal Crunches
3. 1 Minute Jog
4. 20 Jumping Jacks
5. 20 Squat Jumps
6. 20 Medicine Ball Power Slams
Disclaimer: Fit2You provides DailyFit for those of you looking for simple, effective workout routines. Please note that any exercise program includes inherent risks such as injury, or even death. Before embarking on any exercise regimen you should check with your doctor, especially if you have a history of heart disease, high blood pressure, high cholesterol, or if you have previous or existing injuries. All exercisers should seek professional guidance to avoid injury. All exercise should be performed under proper supervision. It is important to read the DailyFit beginner information and disclaimers posted on April 8.
Monday, April 13, 2009
DailyFit April 13, 2009
The DailyFit program is a starting point for the average person looking for structure to their workouts. These workouts are not a substitute for a custom tailored, individual exercise program created by a Fit2You, Fitness Expert. Email info@fit2youfitness.com to set up a free fitness and wellness consultation, or for information about enrolling in our eFit and TravelFit programs.
For each activity – choose a weight that will challenge you to reach the designated number of repetitions. If you’re unfamiliar with any of these activities, contact info@fit2youfitness.com for some advice.
Today’s workout is a traditional workout, perform each exercise before moving onto the next. Rest 45 seconds between sets, 1 minute between exercises.
1. 10 Reverse Lunges (per leg)
2. 10 Leg Curls
3. 10 Leg Extensions
4. 10 Flat, Barbell Chest Press
5. 10 Cable Row
6. 10 Overhead Barbell Press
7. 10 Abdominal Bicycles
8. 10 Side-Bends
Disclaimer: Fit2You provides DailyFit for those of you looking for simple, effective workout routines. Please note that any exercise program includes inherent risks such as injury, or even death. Before embarking on any exercise regimen you should check with your doctor, especially if you have a history of heart disease, high blood pressure, high cholesterol, or if you have previous or existing injuries. All exercisers should seek professional guidance to avoid injury. All exercise should be performed under proper supervision. It is important to read the DailyFit beginner information and disclaimers posted on April 8.
For each activity – choose a weight that will challenge you to reach the designated number of repetitions. If you’re unfamiliar with any of these activities, contact info@fit2youfitness.com for some advice.
Today’s workout is a traditional workout, perform each exercise before moving onto the next. Rest 45 seconds between sets, 1 minute between exercises.
1. 10 Reverse Lunges (per leg)
2. 10 Leg Curls
3. 10 Leg Extensions
4. 10 Flat, Barbell Chest Press
5. 10 Cable Row
6. 10 Overhead Barbell Press
7. 10 Abdominal Bicycles
8. 10 Side-Bends
Disclaimer: Fit2You provides DailyFit for those of you looking for simple, effective workout routines. Please note that any exercise program includes inherent risks such as injury, or even death. Before embarking on any exercise regimen you should check with your doctor, especially if you have a history of heart disease, high blood pressure, high cholesterol, or if you have previous or existing injuries. All exercisers should seek professional guidance to avoid injury. All exercise should be performed under proper supervision. It is important to read the DailyFit beginner information and disclaimers posted on April 8.
Sunday, April 12, 2009
Daily Fit April 12, 2008
The DailyFit program is a starting point for the average person looking for structure to their workouts. These workouts are not a substitute for a custom tailored, individual exercise program created by a Fit2You, Fitness Expert. Email info@fit2youfitness.com to set up a free fitness and wellness consultation, or for information about enrolling in our eFit and TravelFit programs.
With today’s workout, any activity with an “” means “superset” – perform these activities back-to-back without rest. Take 1 minute between sets and exercises. Perform 3 sets of each activity and move on.
1. 10 Prisoner Squats 10 Stationary Lunges
2. 10 Incline Dumbbell Chest Press 10 Dumbbell Bent Over Row
3. 10 Squat Shrugs
4. 10 Lateral Shoulder Raise 10 Dumbbell Overhead Press
5. 10 Biceps Cable Curl 10 Triceps Cable Pressdown
6. 10 Russian Twist.
Disclaimer: Fit2You provides DailyFit for those of you looking for simple, effective workout routines. Please note that any exercise program includes inherent risks such as injury, or even death. Before embarking on any exercise regimen you should check with your doctor, especially if you have a history of heart disease, high blood pressure, high cholesterol, or if you have previous or existing injuries. All exercisers should seek professional guidance to avoid injury. All exercise should be performed under proper supervision. It is important to read the DailyFit beginner information and disclaimers posted on April 8.
With today’s workout, any activity with an “” means “superset” – perform these activities back-to-back without rest. Take 1 minute between sets and exercises. Perform 3 sets of each activity and move on.
1. 10 Prisoner Squats 10 Stationary Lunges
2. 10 Incline Dumbbell Chest Press 10 Dumbbell Bent Over Row
3. 10 Squat Shrugs
4. 10 Lateral Shoulder Raise 10 Dumbbell Overhead Press
5. 10 Biceps Cable Curl 10 Triceps Cable Pressdown
6. 10 Russian Twist.
Disclaimer: Fit2You provides DailyFit for those of you looking for simple, effective workout routines. Please note that any exercise program includes inherent risks such as injury, or even death. Before embarking on any exercise regimen you should check with your doctor, especially if you have a history of heart disease, high blood pressure, high cholesterol, or if you have previous or existing injuries. All exercisers should seek professional guidance to avoid injury. All exercise should be performed under proper supervision. It is important to read the DailyFit beginner information and disclaimers posted on April 8.
Saturday, April 11, 2009
Daily Fit April 11, 2008
The DailyFit program is a starting point for the average person looking for structure to their workouts. These workouts are not a substitute for a custom tailored, individual exercise program created by a Fit2You, Fitness Expert. Email info@fit2youfitness.com to set up a free fitness and wellness consultation, or for information about enrolling in our eFit and TravelFit programs.
Perform Today's Workout as "Giant Sets" - Perform the first four activities back to back, resting only upon completion, repeat three times. Then, move on to the last four activities, resting only upon completion, repeat three times.
1. 20 Step ups (alternating legs)
2. 20 Abdominal Crunches
3. 20 Leg Thrusts
4. 10 Pushups
1. 10 Scissor Jumps
2. 10 lying leg raises
3. 25 Jumping Jacks
4. 20 Prisoner Squats
Disclaimer: Fit2You provides DailyFit for those of you looking for simple, effective workout routines. Please note that any exercise program includes inherent risks such as injury, or even death. Before embarking on any exercise regimen you should check with your doctor, especially if you have a history of heart disease, high blood pressure, high cholesterol, or if you have previous or existing injuries. All exercisers should seek professional guidance to avoid injury. All exercise should be performed under proper supervision. It is important to read the DailyFit beginner information and disclaimers posted on April 8.
Perform Today's Workout as "Giant Sets" - Perform the first four activities back to back, resting only upon completion, repeat three times. Then, move on to the last four activities, resting only upon completion, repeat three times.
1. 20 Step ups (alternating legs)
2. 20 Abdominal Crunches
3. 20 Leg Thrusts
4. 10 Pushups
1. 10 Scissor Jumps
2. 10 lying leg raises
3. 25 Jumping Jacks
4. 20 Prisoner Squats
Disclaimer: Fit2You provides DailyFit for those of you looking for simple, effective workout routines. Please note that any exercise program includes inherent risks such as injury, or even death. Before embarking on any exercise regimen you should check with your doctor, especially if you have a history of heart disease, high blood pressure, high cholesterol, or if you have previous or existing injuries. All exercisers should seek professional guidance to avoid injury. All exercise should be performed under proper supervision. It is important to read the DailyFit beginner information and disclaimers posted on April 8.
Daily Fit April 10, 2008
The DailyFit program is a starting point for the average person looking for structure to their workouts. These workouts are not a substitute for a custom tailored, individual exercise program created by a Fit2You, Fitness Expert. Email info@fit2youfitness.com to set up a free fitness and wellness consultation, or for information about enrolling in our eFit and TravelFit programs.
Today, perform two to three sets of each activity before moving on. Rest 45 seconds between sets, and 1 minute between exercises.
1. Walking Lunge
2. Incline Chest Press
3. Stability Ball Leg Curl
4. Bent-Over Dumbbell Row
5. Lateral Shoulder Raise
6. Bench Dips
7. Biceps Hammer Curl
8. Flutter Kicks
Disclaimer: Fit2You provides DailyFit for those of you looking for simple, effective workout routines. Please note that any exercise program includes inherent risks such as injury, or even death. Before embarking on any exercise regimen you should check with your doctor, especially if you have a history of heart disease, high blood pressure, high cholesterol, or if you have previous or existing injuries. All exercisers should seek professional guidance to avoid injury. All exercise should be performed under proper supervision. It is important to read the DailyFit beginner information and disclaimers posted on April 8.
Today, perform two to three sets of each activity before moving on. Rest 45 seconds between sets, and 1 minute between exercises.
1. Walking Lunge
2. Incline Chest Press
3. Stability Ball Leg Curl
4. Bent-Over Dumbbell Row
5. Lateral Shoulder Raise
6. Bench Dips
7. Biceps Hammer Curl
8. Flutter Kicks
Disclaimer: Fit2You provides DailyFit for those of you looking for simple, effective workout routines. Please note that any exercise program includes inherent risks such as injury, or even death. Before embarking on any exercise regimen you should check with your doctor, especially if you have a history of heart disease, high blood pressure, high cholesterol, or if you have previous or existing injuries. All exercisers should seek professional guidance to avoid injury. All exercise should be performed under proper supervision. It is important to read the DailyFit beginner information and disclaimers posted on April 8.
Thursday, April 9, 2009
DailyFit April 9, 2009
The DailyFit program is a starting point for the average person looking for structure to their workouts. These workouts are not a substitute for a custom tailored, individual exercise program created by a Fit2You, Fitness Expert. Email info@fit2youfitness.com to set up a free fitness and wellness consultation, or for information about enrolling in our eFit and TravelFit programs.
Today’s workout is a Circuit. Perform these exercises back-to-back, going from one exercise immediately into the next, rest only upon completion of all the activities. Perform at least two circuits…try your best to finish three or four!
1. 10 Squat Thrusts
2. Medicine Ball Chest Pass
3. 10 Mountain Climbers
4. Medicine Ball Power Slam
5. 10 Squat Jumps
6. Lying Leg Raise
7. 1 Minute Jog or uphill
8. 30-second abdominal bridge
Disclaimer: Fit2You provides DailyFit for those of you looking for simple, effective workout routines. Please note that any exercise program includes inherent risks such as injury, or even death. Before embarking on any exercise regimen you should check with your doctor, especially if you have a history of heart disease, high blood pressure, high cholesterol, or if you have previous or existing injuries. All exercisers should seek professional guidance to avoid injury. All exercise should be performed under proper supervision. It is important to read the DailyFit beginner information and disclaimers posted on April 8.
Today’s workout is a Circuit. Perform these exercises back-to-back, going from one exercise immediately into the next, rest only upon completion of all the activities. Perform at least two circuits…try your best to finish three or four!
1. 10 Squat Thrusts
2. Medicine Ball Chest Pass
3. 10 Mountain Climbers
4. Medicine Ball Power Slam
5. 10 Squat Jumps
6. Lying Leg Raise
7. 1 Minute Jog or uphill
8. 30-second abdominal bridge
Disclaimer: Fit2You provides DailyFit for those of you looking for simple, effective workout routines. Please note that any exercise program includes inherent risks such as injury, or even death. Before embarking on any exercise regimen you should check with your doctor, especially if you have a history of heart disease, high blood pressure, high cholesterol, or if you have previous or existing injuries. All exercisers should seek professional guidance to avoid injury. All exercise should be performed under proper supervision. It is important to read the DailyFit beginner information and disclaimers posted on April 8.
Wednesday, April 8, 2009
DailyFit April 8, 2009
DailyFit:
Perform 3 sets of 10 – 15 repetitions of each activity. Choose a weight that challenges you, not allowing even 16 repetitions. If you choose a weight that you cannot perform 10 repetitions with, that weight is too light.
The DailyFit program is a starting point for the average person looking for structure to their workouts. These workouts are not a substitute for a custom tailored, individual exercise program created by a Fit2You, Fitness Expert. Email info@fit2youfitness.com to set up a free fitness and wellness consultation, or for information about enrolling in our eFit and TravelFit programs.
1. Bodyweight Squats
2. Leg Curl
3. Pushups
4. Pull-ups*
5. Overhead Shoulder Press
6. Dumbbell Biceps Curl
7. Cable Triceps Extension
8. Stability Ball Abdominal Crunch
*Most gyms have “assisted pull-up” stations – if you’re unable to perform a pull-up, use this machine.
Disclaimer: Fit2You provides DailyFit for those of you looking for simple, effective workout routines. Please note that any exercise program includes inherent risks such as injury, or even death. Before embarking on any exercise regimen you should check with your doctor, especially if you have a history of heart disease, high blood pressure, high cholesterol, or if you have previous or existing injuries. All exercisers should seek professional guidance to avoid injury. All exercise should be performed under proper supervision. It is important to read the DailyFit beginner information and disclaimers posted on April 8.
Perform 3 sets of 10 – 15 repetitions of each activity. Choose a weight that challenges you, not allowing even 16 repetitions. If you choose a weight that you cannot perform 10 repetitions with, that weight is too light.
The DailyFit program is a starting point for the average person looking for structure to their workouts. These workouts are not a substitute for a custom tailored, individual exercise program created by a Fit2You, Fitness Expert. Email info@fit2youfitness.com to set up a free fitness and wellness consultation, or for information about enrolling in our eFit and TravelFit programs.
1. Bodyweight Squats
2. Leg Curl
3. Pushups
4. Pull-ups*
5. Overhead Shoulder Press
6. Dumbbell Biceps Curl
7. Cable Triceps Extension
8. Stability Ball Abdominal Crunch
*Most gyms have “assisted pull-up” stations – if you’re unable to perform a pull-up, use this machine.
Disclaimer: Fit2You provides DailyFit for those of you looking for simple, effective workout routines. Please note that any exercise program includes inherent risks such as injury, or even death. Before embarking on any exercise regimen you should check with your doctor, especially if you have a history of heart disease, high blood pressure, high cholesterol, or if you have previous or existing injuries. All exercisers should seek professional guidance to avoid injury. All exercise should be performed under proper supervision. It is important to read the DailyFit beginner information and disclaimers posted on April 8.
DailyFit Exercise Routines (Disclaimer, Beginner Information)
Fit2You is happy to present “DailyFit”! Each morning we will post a new DailyFit exercise routine. The routines will change each day, sometimes drastically, sometimes minimally. Each routine is total-body; engaging most major muscle groups. The routines will vary between traditional weight training, pliometric (explosive) training, cardio-burst training, and core training.
The DailyFit program is a starting point for the average person looking for structure to their workouts. These workouts are not a substitute for a custom tailored, individual exercise program created by a Fit2You, Fitness Expert. Email info@fit2youfitness.com to set up a free fitness and wellness consultation, or for information about enrolling in our eFit and TravelFit programs.
Remember - Stretching is VERY important. Stretch after every workout. You do not need to perform these routines EVERY day. Take a couple days of each week. Always perform a proper warm-up before diving into your workout.
____________________________________________________________________________________
Disclaimer: Fit2You provides DailyFit for those of you looking for simple, effective workout routines. Please note that any exercise program includes inherent risks such as injury, or even death. Before embarking on any exercise regimen you should check with your doctor, especially if you have a history of heart disease, high blood pressure, high cholesterol, or if you have previous or existing injuries. All exercisers should seek professional guidance to avoid injury. All exercise should be performed under proper supervision.
The DailyFit program is a starting point for the average person looking for structure to their workouts. These workouts are not a substitute for a custom tailored, individual exercise program created by a Fit2You, Fitness Expert. Email info@fit2youfitness.com to set up a free fitness and wellness consultation, or for information about enrolling in our eFit and TravelFit programs.
Remember - Stretching is VERY important. Stretch after every workout. You do not need to perform these routines EVERY day. Take a couple days of each week. Always perform a proper warm-up before diving into your workout.
____________________________________________________________________________________
Disclaimer: Fit2You provides DailyFit for those of you looking for simple, effective workout routines. Please note that any exercise program includes inherent risks such as injury, or even death. Before embarking on any exercise regimen you should check with your doctor, especially if you have a history of heart disease, high blood pressure, high cholesterol, or if you have previous or existing injuries. All exercisers should seek professional guidance to avoid injury. All exercise should be performed under proper supervision.
Monday, March 9, 2009
If you've got it...flaunt it. If you don't, get it with us.
“I want to get into a bit better shape before I come to see you.” I’ve actually heard this statement, from more than one person. Perhaps this is some sort of “blow-off”, perhaps some fanciful delusions…whatever the reason, if you’re not taking steps to get into, or maintain, a decent level of fitness…chances are, without the proper guidance, you never will.
With the Spring coming upon us quickly, and the summer months not too far behind, everyone is hitting that point. The point of yearning for a six pack, satisfied with a losing five pounds. While you may not find that six pack, why settle for less than what you’re capable of? Why settle for less than what you know you can achieve?
If it would surprise you to hear that what you eat is more important than how much you workout, it might benefit you to meet with a Fit2You Wellness Professional. If it would surprise you that resistance training is equally important for men and women; it might benefit you to meet with a Fit2You Wellness Professional. If it would surprise you that you don’t have to exercise every day; it might benefit you to meet with a Fit2You Wellness Professional.
First, six pack abs have very little to do with exercise. Of course, only a dedicated weight and cardio trainer can achieve that much coveted six pack, it’s their diet not their sit ups that clear the way for those abs to pop. You see, so many of us carry extra weight around our midsection; and for good reason. Many of our most vital organs are located in our midsection; from bodily functions to reproduction. This fat around our bellies protects those organs. Eating properly is the long road to the six pack abs.
Second, resistance training provides the same benefits to men and women alike. The benefits of resistance training are so vast, so numerous, I wouldn’t presume to list them all here. But know this: Weight training boosts metabolism, metabolism eats calories, calorie burning means weight loss. Additionally, resistance training aides in the development of a lean and muscular frame, whereas cardio alone can not develop this muscular definition. I know some of you out there will say “I know this guy, who runs all the time, and never lifts weights and he’s super lean and you can see all his muscles”. Well, this is true. However, his muscle definition results more from low body fat than it does from the presence of high quality lean muscle mass.
For those of you out there who fear putting on “too much muscle”, I assure you resistance training alone will not create muscles that make a woman look like a man, or make a man look like a martian freak. For those kinds of freakish muscles, you’ll need to stick a needle in tush…so, no worries there.
Third, you do not need to workout every day. Too often, someone new to exercise hits the gym for 2 hours, every day. Performing cardio back to back with resistance training. Training like this, from the start is a guaranteed short, painful ride to burn out. Everyone should start slowly, 30 minutes a day for most days – working your way up.
Finally, and I know this one is going to generate an INSANE amount of debate and argument, perhaps even a few nasty emails, but I do not recommend cardiovascular exercise (IE: Running, rowing, biking) for weight management. I encourage my clients to use cardio training for heart health only. Weight management starts in the kitchen with a clean and healthy diet, and is further supported by a balanced, and structured resistance training regiment. Not only does resistnace training burn calories while engaged in the activity, resistance training burns calories during the “repair phase” ,when the body is rehabilitating the muscle trauma caused by resistance training. The development of lean muscle requires the devotion of bodily resources to maintain that muscle. This maintenance burns calories…hundreds of them.
If you don’t know what you’re doing, contact Fit2You. If you’d like to enhance what you’re already doing contact Fit2You. Fit2You Fitness provides commercial, residential, in-home, and corporate health and wellness. Contact us about putting together your next corporate or residential wellness fair.
Now get up, get out, and get fit.
-BA
Fit2You Fitness, LLC
“If you’ve got it, flaunt it. If you don’t, get it with us.”
With the Spring coming upon us quickly, and the summer months not too far behind, everyone is hitting that point. The point of yearning for a six pack, satisfied with a losing five pounds. While you may not find that six pack, why settle for less than what you’re capable of? Why settle for less than what you know you can achieve?
If it would surprise you to hear that what you eat is more important than how much you workout, it might benefit you to meet with a Fit2You Wellness Professional. If it would surprise you that resistance training is equally important for men and women; it might benefit you to meet with a Fit2You Wellness Professional. If it would surprise you that you don’t have to exercise every day; it might benefit you to meet with a Fit2You Wellness Professional.
First, six pack abs have very little to do with exercise. Of course, only a dedicated weight and cardio trainer can achieve that much coveted six pack, it’s their diet not their sit ups that clear the way for those abs to pop. You see, so many of us carry extra weight around our midsection; and for good reason. Many of our most vital organs are located in our midsection; from bodily functions to reproduction. This fat around our bellies protects those organs. Eating properly is the long road to the six pack abs.
Second, resistance training provides the same benefits to men and women alike. The benefits of resistance training are so vast, so numerous, I wouldn’t presume to list them all here. But know this: Weight training boosts metabolism, metabolism eats calories, calorie burning means weight loss. Additionally, resistance training aides in the development of a lean and muscular frame, whereas cardio alone can not develop this muscular definition. I know some of you out there will say “I know this guy, who runs all the time, and never lifts weights and he’s super lean and you can see all his muscles”. Well, this is true. However, his muscle definition results more from low body fat than it does from the presence of high quality lean muscle mass.
For those of you out there who fear putting on “too much muscle”, I assure you resistance training alone will not create muscles that make a woman look like a man, or make a man look like a martian freak. For those kinds of freakish muscles, you’ll need to stick a needle in tush…so, no worries there.
Third, you do not need to workout every day. Too often, someone new to exercise hits the gym for 2 hours, every day. Performing cardio back to back with resistance training. Training like this, from the start is a guaranteed short, painful ride to burn out. Everyone should start slowly, 30 minutes a day for most days – working your way up.
Finally, and I know this one is going to generate an INSANE amount of debate and argument, perhaps even a few nasty emails, but I do not recommend cardiovascular exercise (IE: Running, rowing, biking) for weight management. I encourage my clients to use cardio training for heart health only. Weight management starts in the kitchen with a clean and healthy diet, and is further supported by a balanced, and structured resistance training regiment. Not only does resistnace training burn calories while engaged in the activity, resistance training burns calories during the “repair phase” ,when the body is rehabilitating the muscle trauma caused by resistance training. The development of lean muscle requires the devotion of bodily resources to maintain that muscle. This maintenance burns calories…hundreds of them.
If you don’t know what you’re doing, contact Fit2You. If you’d like to enhance what you’re already doing contact Fit2You. Fit2You Fitness provides commercial, residential, in-home, and corporate health and wellness. Contact us about putting together your next corporate or residential wellness fair.
Now get up, get out, and get fit.
-BA
Fit2You Fitness, LLC
“If you’ve got it, flaunt it. If you don’t, get it with us.”
Tuesday, January 27, 2009
A note from a client...
Katrina has trained with Fit2You for over a year now. She has seen tremendous gains while working with her trainer, Andie. Katrina sent this message to me, to let me know just how much progress she has made.
--
Just wanted to send a quick note....
As you know weight loss is one of the reasons for working with Andie, but strengthening my core to help with my back pain is too. As an event manager, my travel for work is spent standing on my feet for large amounts of the day -usually 12+ hours. I typically would end my day in pain because of the stress on my back from standing.
I had a trip the first week of January for work (our national sales kick off) in which I spent 6 10-12 hour days on my feet my. I have to tell you I had no back pain until the very last day and that pain was minimal. Working with Andie has help my so much. I rarely have pain and when I do it the severity and duration are dramatically significant!!
I wanted to share with you what a great job Andie is doing!!! Not only is back so much better, but I am beginning to lose the weight I want.
Thank you.
Katrina
--
You too can find the same success, whether your goal is pain reduction, weight loss, muscle gain, or specific training. Contact Fit2You Fitness today - Info@fit2youfitness.com
--Fit2You, Fitness LLC
Philadelphia and Main Line Individual, Corporate, and Residential Personal Fitness Training, Nutrition, Massage, Yoga and Pilates.
--
Just wanted to send a quick note....
As you know weight loss is one of the reasons for working with Andie, but strengthening my core to help with my back pain is too. As an event manager, my travel for work is spent standing on my feet for large amounts of the day -usually 12+ hours. I typically would end my day in pain because of the stress on my back from standing.
I had a trip the first week of January for work (our national sales kick off) in which I spent 6 10-12 hour days on my feet my. I have to tell you I had no back pain until the very last day and that pain was minimal. Working with Andie has help my so much. I rarely have pain and when I do it the severity and duration are dramatically significant!!
I wanted to share with you what a great job Andie is doing!!! Not only is back so much better, but I am beginning to lose the weight I want.
Thank you.
Katrina
--
You too can find the same success, whether your goal is pain reduction, weight loss, muscle gain, or specific training. Contact Fit2You Fitness today - Info@fit2youfitness.com
--Fit2You, Fitness LLC
Philadelphia and Main Line Individual, Corporate, and Residential Personal Fitness Training, Nutrition, Massage, Yoga and Pilates.
Tuesday, January 20, 2009
Getting started...the right way.
I watch people at the gym enter through the door, beeline for a treadmill, run or walk for a half an hour and than shoot back out the door. This behavior is especially so during the fist few weeks of January. These individuals, who have resolved to get fit, skip into the gym, run, walk, row, bike...and then skip on back out. The skipping tends to taper off a few weeks into January when these same individuals aren't seeing the results they were hoping for, and are finding that exercise takes discipline, scheduling, and dedication.
Then we have the beginners in the weight room. They're easy to spot. Typically these guys do a lot of bicep curls, strut around the gym with their chests puffed out (probably in some sort of cro-magnon effort to demonstrate their power, while ultimately just flouting their own insecurity), and use weights so heavy you're left wondering how on earth their arms haven't stretched to the ground like silly-putty.
When given the opportunity to chat with someone who is new to the sport, I stress to them the importance of resistance training. And by "stress" I mean I look you in the eye, and I tell you that without weight training you will not succeed. And without weight training properly, not only will you fail, you'll hurt yourself, you'll look stupid, and people will laugh at you...a lot. Bottom line is this: you will not lose the weight you want to lose, and shape the body you want to shape, without resistance training.
The importance of resistance training is too often ignored. Perhaps it's because cardio equipment provides a nice "calories burned" read out, or perhaps it's because the weight room is too intimidating. Whatever the reason, know this, weight training a the keystone to the body most of us want.
That being said, how many of you have walked into the gym, picked up some dumbbells or sat down at a weight machine and moved the weight around? Many, I'm sure. I'm willing to bet you also used a weight that was either too light or too heavy, or performed a routine that lacked proper order or balance. My response to that is "it's ok". We all have to start somewhere. Just make sure you start the right way.
To provide a bit of guidance, below you'll find a beginners exercise program. I make no promises. I make no guarantees. This program is designed to demonstrate the proper order and balance a workout should have.
Shoot for 3 sets of around 12-15 reps for each of these activities. A good rule of thumb: If you can't make it to 12 the weight is too heavy, if you can make it past 15 the weight is too light.
1. Incline Leg Press
2. Leg Curl
3. Chest Press
4. Cable Pull Down
5. Shoulder Press
6. Biceps Curl
7. Triceps Extension
8. Crunches.
If you're wondering what some of those activities are, or how to properly perform those activities, then it's time to call Fit2You for some instructional sessions to get you on your way.
Our nationally certified fitness trainers will provide you with detailed instruction, and supervision as well as exercise program creation.
--BA
Fit2You Fitness, LLC
Philadelphia Area corporate, residential, and individual personal training, yoga, pilatse, and health and wellness.
Then we have the beginners in the weight room. They're easy to spot. Typically these guys do a lot of bicep curls, strut around the gym with their chests puffed out (probably in some sort of cro-magnon effort to demonstrate their power, while ultimately just flouting their own insecurity), and use weights so heavy you're left wondering how on earth their arms haven't stretched to the ground like silly-putty.
When given the opportunity to chat with someone who is new to the sport, I stress to them the importance of resistance training. And by "stress" I mean I look you in the eye, and I tell you that without weight training you will not succeed. And without weight training properly, not only will you fail, you'll hurt yourself, you'll look stupid, and people will laugh at you...a lot. Bottom line is this: you will not lose the weight you want to lose, and shape the body you want to shape, without resistance training.
The importance of resistance training is too often ignored. Perhaps it's because cardio equipment provides a nice "calories burned" read out, or perhaps it's because the weight room is too intimidating. Whatever the reason, know this, weight training a the keystone to the body most of us want.
That being said, how many of you have walked into the gym, picked up some dumbbells or sat down at a weight machine and moved the weight around? Many, I'm sure. I'm willing to bet you also used a weight that was either too light or too heavy, or performed a routine that lacked proper order or balance. My response to that is "it's ok". We all have to start somewhere. Just make sure you start the right way.
To provide a bit of guidance, below you'll find a beginners exercise program. I make no promises. I make no guarantees. This program is designed to demonstrate the proper order and balance a workout should have.
Shoot for 3 sets of around 12-15 reps for each of these activities. A good rule of thumb: If you can't make it to 12 the weight is too heavy, if you can make it past 15 the weight is too light.
1. Incline Leg Press
2. Leg Curl
3. Chest Press
4. Cable Pull Down
5. Shoulder Press
6. Biceps Curl
7. Triceps Extension
8. Crunches.
If you're wondering what some of those activities are, or how to properly perform those activities, then it's time to call Fit2You for some instructional sessions to get you on your way.
Our nationally certified fitness trainers will provide you with detailed instruction, and supervision as well as exercise program creation.
--BA
Fit2You Fitness, LLC
Philadelphia Area corporate, residential, and individual personal training, yoga, pilatse, and health and wellness.
Tuesday, January 13, 2009
STOP DRINKING!!
I'm not referring to beer, or wine, or liquor either. Although alcohol is nothing more than empty calories and a lubricant for the "adventurous spirit", I'm talking about juice, and soda, and sugary, sweet, creamy drinks.
For a proper explanation, we need to go back in time...about 200,000 years. For 199,950 years humans drank water. That's it. As we evolved, our bodies developed systems for thirst and hunger. These systems are not mutually exclusive, but they are sufficiently sophisticated to prevent water consumption from interfering with food consumption. If we felt full after we drank water, we would suffer from a calorie deficiency. So, when we drink calories, our bodies don't respond the same as when we eat food. In short: After drinking high calorie beverages, we still feel hungry.
What does all this mean? Well, the next time you order a peppermint frappe with extra sugar, syrup, whip cream, chocolate cake, pepperoni, and a honey...you'll consumer roughly 1,000 calories. Guess what? These calories will leave you completely unsatisfied. You will remain hungry, you'll continue to eat, you'll continue to gain weight, you'll end up fat.
A study was recently released. Two groups. Each group was given the same 2,500 calorie, per day, diet. Group one was permitted to drink only water. Group two was permitted to drink anything they wanted. The results were as predictable as a Vince Vaughn romantic comedy. Those who could drink whatever they wanted consumed over 500 additional calories per day!
This is unfathomable...at that rate, the average person will gain 1 pound per week, every week. So at the end of 2009...you could very well be FIFTY POUNDS heavier!
So, the next time you pick a regular soda, sugary juice drink, calorie dense sports drink, or excessively sweetened coffees and teas, stop and ask yourself this "Self, would I look better or worse with an extra 50 pounds of blubber?". If the answer if "Heck yeah, I'd look great with pillow folds of flab!", then by all means drink up. But if you're answer is the more realistic, "You know, I'm carrying some extra weight already...what easy step can I take to slim down?", then drop the drink, and pick up water.
Just in case there are some of you out there who need help determining what is a sugary, "leading you down the path to blubber-town", drink...here is a list of drinks that won't add calories to your diet, and in turn won't add inches to your waist.
1. Water
2. Black Coffee
3. Regular Tea
What about artificial sweeteners, you may ask. Artificial sweeteners have a peculiar effect on the body. These little guys are like the David Copperfield's of the nutritional world...they get in your body and trick your body into thinking it's hungry; even when it's not. So these artificial sweeteners, they're bad...so bad. They don't help you, the make your life worse.
You don't need soda, or sugary drinks. They're nutritionally void. Make a good choice, drink water.
If all this information wasn't enough to convince you...try this: A grande, barista prepared beverage, is about $5. that $25 a week, which is $100 a month. (you see where I'm going with this?). $100 a month, is $1200 a year. What can you do with an EXTRA $1200 per year? $1200...it's a nice vacation, or a few car payments, or a new TV, or a new bed, or a nice investment in your own health.
Get up, get out, and get fit.
--BA
Fit2Youfitness.com
Philadelphia and Main Line premier provider of personal training, yoga, health and wellness services.
For a proper explanation, we need to go back in time...about 200,000 years. For 199,950 years humans drank water. That's it. As we evolved, our bodies developed systems for thirst and hunger. These systems are not mutually exclusive, but they are sufficiently sophisticated to prevent water consumption from interfering with food consumption. If we felt full after we drank water, we would suffer from a calorie deficiency. So, when we drink calories, our bodies don't respond the same as when we eat food. In short: After drinking high calorie beverages, we still feel hungry.
What does all this mean? Well, the next time you order a peppermint frappe with extra sugar, syrup, whip cream, chocolate cake, pepperoni, and a honey...you'll consumer roughly 1,000 calories. Guess what? These calories will leave you completely unsatisfied. You will remain hungry, you'll continue to eat, you'll continue to gain weight, you'll end up fat.
A study was recently released. Two groups. Each group was given the same 2,500 calorie, per day, diet. Group one was permitted to drink only water. Group two was permitted to drink anything they wanted. The results were as predictable as a Vince Vaughn romantic comedy. Those who could drink whatever they wanted consumed over 500 additional calories per day!
This is unfathomable...at that rate, the average person will gain 1 pound per week, every week. So at the end of 2009...you could very well be FIFTY POUNDS heavier!
So, the next time you pick a regular soda, sugary juice drink, calorie dense sports drink, or excessively sweetened coffees and teas, stop and ask yourself this "Self, would I look better or worse with an extra 50 pounds of blubber?". If the answer if "Heck yeah, I'd look great with pillow folds of flab!", then by all means drink up. But if you're answer is the more realistic, "You know, I'm carrying some extra weight already...what easy step can I take to slim down?", then drop the drink, and pick up water.
Just in case there are some of you out there who need help determining what is a sugary, "leading you down the path to blubber-town", drink...here is a list of drinks that won't add calories to your diet, and in turn won't add inches to your waist.
1. Water
2. Black Coffee
3. Regular Tea
What about artificial sweeteners, you may ask. Artificial sweeteners have a peculiar effect on the body. These little guys are like the David Copperfield's of the nutritional world...they get in your body and trick your body into thinking it's hungry; even when it's not. So these artificial sweeteners, they're bad...so bad. They don't help you, the make your life worse.
You don't need soda, or sugary drinks. They're nutritionally void. Make a good choice, drink water.
If all this information wasn't enough to convince you...try this: A grande, barista prepared beverage, is about $5. that $25 a week, which is $100 a month. (you see where I'm going with this?). $100 a month, is $1200 a year. What can you do with an EXTRA $1200 per year? $1200...it's a nice vacation, or a few car payments, or a new TV, or a new bed, or a nice investment in your own health.
Get up, get out, and get fit.
--BA
Fit2Youfitness.com
Philadelphia and Main Line premier provider of personal training, yoga, health and wellness services.
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