A note on hunger & the Campout for Hunger

The Preston & Steve Morning Show will host their annual "Camp out for Hunger" from Monday November 26 through Friday November 30 at the MetroPlex in Plymouth Meeting. Each year, in partnership with PhilaAbundance this team works tirelessly to entertain hundreds of fans, while sleeping in RV's.  All in an effort to raise awareness of hunger and poverty in the United States.

Reducing hunger is a cause very dear to the Fit2You family.  All year we preach to our clients the virtue of clean eating with lean proteins, vegetables, fruits, and whole grains.  However, with this advice comes added expense.   Finding regular daily meals, let alone healthful  meals, is a challenge for millions of Americans, many of them children.   Knowing so many Americans go hungry each day, as I sit down to my 5th, 6th or 7th meal of the day is often too much to bear.  Knowing there are children who receive their only meal at school, while I find myself disposing of food that I "just couldn't finish" resonates profoundly.
 
In an effort to put some marginal dent in this menace, as we've done in the past, Fit2You hopes to act as "bundlers" for "Camp out for Hunger" and PhilaAbundance by receiving both your food and monetary donations.   You can contact me directly via email at ba@fit2youfitness.com to learn how to donate through us. Of course, it's even better if you can make it to the event yourself, make a donation, enjoy whatever it is the Preston & Steve Morning Show is doing at that time.

Also, we know times are tough.  But if you can, donate something good.  Go for the good stuff instead of the cheap stuff.  Go for the whole white tuna instead of the chunk light.  Go for the healthier cereal instead of the sugary garbage.  Imagine your shopping for yourself instead of someone else.  A few extra dollars can change someone's life...a few extra dollars.

I direct you all to the "Camp out for Hunger" website for more information on the event -- http://www.wmmr.com/events/campout-for-hunger/donate/

Happy Thanksgiving to all of you!

--BA & The Fit2You Team
 "If you've got it, flaunt it.  If you don't, get it with us."

DailyFit November 20

DailyFit is the daily workout posted at Fit2YouFitness.com.  Since 2009 we have been providing routine workouts for anyone's use.  Please be advised, exercise is tough.  Many of the movements included in DailyFit aren't easy.  Even the best trained athletes injure themselves.  If you don't know what you're doing, ask someone who looks like they do --and  it just so happens that the trainers at Fit2You know what they're doing.  

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

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

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

Note:  These workouts shouldn't take more than 60 minutes.

Beginner/Intermediate

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

Activity A: 3 Sets || 10 - 12 Repetitions || 45 - 60 seconds rest

1.  Cable Squat Row
2.  Mountain Climbers

Activity B: 3 Sets 10 - 12 Repetitions  || 45 - 60 seconds rest
1.  Traveling Lunge
2.  Pushups

Activity C: 3 Sets 10 - 12 Repetitions || 45 - 60 seconds rest

1.  Laying Hip Lifts
2.  Seated Cable Row (Alternate: dumbbell bent over row)

Activity D (Optional): 3 sets || 60 seconds  || 45 - 60 seconds rest

1.  Squat Jumps

2.  Flat Jacks

Static Stretch


Advanced

Dynamic Warmup: 10 Lunge Walks with Torso Twist, 10 Pushups, 10 Squat Jacks, 10 Butt Kickers, 10 Stiff Legged Dead Lift Walk

Activity A: 4 Sets || 5 Repetitions || 60 - 90 seconds rest

1.  Kettlebell Swing
2.  Kettlebell Figure-8's

Activity B: 3 Sets || 6 - 8 Repetitions || 90 seconds rest after exercise 3.

1.  Front Squat*
2.  Chin Ups*  -- Rest 30 seconds

3.  Squat Jumps

Activity C: 3 Sets || 6 - 8 Repetitions || 60 seconds rest

1. Bulgarian Split Squat

2.  Power Pushups
 

Activity D (Optional): 50 yards (take as much rest as you need, but complete 50 yards)

1.  Farmers walks

Static Stretch

*Rest Pause:  After your final rep, rest 5 - 10 seconds, try for 2 more reps.  Rest 5 - 10 seconds, try 1 or 2 more reps.

FitDeck

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

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

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

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

Diamond:  Kettlebell or Dumbbell Swings
Hearts: Mountain Climbers
Spades: Prisoner Squats
Clover: Renegade Rows

DailyFit November 19

DailyFit is the daily workout posted at Fit2YouFitness.com.  Since 2009 we have been providing routine workouts for anyone's use.  Please be advised, exercise is tough.  Many of the movements included in DailyFit aren't easy.  If you don't know what you're doing, ask someone who looks like they do --and  it just so happens that the trainers at Fit2You know what they're doing.  Email us: Info@fit2youfitness.com, we're here to help.

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

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

Note:  These workouts shouldn't take more than 60 minutes.

Beginner/Intermediate

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

Activity A: 3 Sets || 15 - 18 Repetitions || 45 - 60 seconds rest

1.  Squat + Shoulder Press
2.  Plank (30 - 60s)

Activity B: 3 Sets 15 - 18 Repetitions  || 45 - 60 seconds rest
1.  Dumbbell Stiff Legged Deadlift
2.  Neutral Grip Pull-Downs (Alternate: Neutral grip chinups)

Activity C: 3 Sets 15 - 18 Repetitions || 45 - 60 seconds rest

1.  Dumbbell Goblet Squat
2.  Pushups (Alternate: Dumbbell chest press)

Activity D (Optional): 3 sets 15 - 18 Repetitions || 45 - 60 seconds rest

1.  Dumbbell Biceps Curl

2.  Overhead Dumbbell Triceps Extension

Static Stretch


Advanced

Dynamic Warmup: 10 Lunge Walks with Torso Twist, 10 Pushups, 10 Squat Jacks, 10 Butt Kickers, 10 Stiff Legged Dead Lift Walk

Activity A: 4 Sets || 5 Repetitions || 60 - 90 seconds rest

1.  Push Press
2.  Kettlebell Windmill

Activity B: 3 Sets || 6 - 8 Repetitions || 90 seconds rest after exercise 3.

1.  Deadlift
2.  Pushups  -- Rest 30 seconds

3.  Squat Thrusts

Activity C: 3 Sets || 6 - 8 Repetitions || 60 seconds rest

1. Single Arm Dumbbell Bench Row
2. Box Jumps

Activity D (Optional): 3 Sets || 6 - 8 Repetitions || 60 seconds rest

1.  Biceps Barbell Curls
2.  EZ Bar French Press

Static Stretch

FitDeck

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

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

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

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

Diamond:  Burpees
Hearts: Flat Jacks
Spades: Pushups
Clover: Bentover Row