The Skinny on Fat (#Cliche)

Acknowledged. The title to this Post has probably been used thousands of times, but here we are anyway. While the title may be cliched, it carries a certain weight to it. Simply stated: To get skinny, you have to eat fat. 

The medical and health community started its campaign against fat in the 1950's and 1960's. This campaign ended in the late 1990's when more and larger studies clearly showed the critical role dietary fat plays in (i) energy, (ii) weight management, (iii) mental clarity, (iv) heart health, and (v) physical health.

The unfortunate carryover from the war on fat was a growth of diets based around lean proteins (which are very good for you) and carbohydrates (some of which are very bad for you) and a total avoidance of fat.

The carbohydrates we started favoring were simple and processed: Bread, pasta, white rice, white potatoes, and sugar. The increased consumption of these carbohydrates resulted in a rapidly expanding national waist-line. Long story short: We got fatter.

Not only did we get fatter, we become less healthy overall. The occurrence of heart disease, adult on-set diabetes and other obesity related diseases skyrocketed. Another long story short: Our bodies became inflamed. This inflamation leading to many of these conditions.

Based on the current scientific- and evidence-based research, an ideal breakdown of macronutrients (fat, carbs, protein) is approximately 40-30-30: 40% Carbohydrates, 30% Protein, and 30% Fat. An appropirately structured diet coupled with a routine and effective exercise program will result in weight loss (or maintenance or gain depending on your goals).

The key is the type of fat. Limit yourself to the "healthy" fats: Unsaturated (any type really). You’ll find them in nuts, olives, certain cooking oils (coconut and olive preferably), avocados, and certain fish. But...don’t stay away from dairy, eggs, or red meat. They are ALL crucial components of any healthful diet!

While this should go without saying - NO FRIED FOODS.

Our Fit2You consultants are expertly trained and experienced in nutritional counseling. Contact us at info@fit2youfitness.com for more information.

Choose your expert and choose wisely...

"Choose your expert, and choose carefully", a piece of advice my father gave me years ago, accompanied by "Be the best at what you do, everything else takes care of itself". I’ve personally taken this a step further, choosing to spend my time learning much as possible about my field rather than a little bit about dozens.

Over the years I’ve applied this anthem more times than I can count. Rather than taking the time to learn plumbing, I called a plumber. Rather than renting a U-Haul and packing it myself, I hired movers. I used the time I would otherwise have spent figuring out how to jury-rig a trade in which I wasn’t particularly interested, to further educate myself in my preferred field - health and wellness. This may be reading books and white-papers, attending seminars, speaking with colleagues, or "trials-and-errors", I applied the time further educate myself to offer more to my clients.

Over the past 14 years I’ve sought a handful of certifications that I felt were important to develop a foundation as a true professional in the practice areas I found most effective and enjoyable: Strength & Conditioning, Nutrition, Kettlebell training, and Rehabilitative Movement. However, even the best certifying bodies with the most intensive certification programs offer only a foundation to build upon. The true expertise comes from experience, relationships, and mistakes.

Certifications are like professional degrees. They provide fundamentals and theories, but they rarely equip you to deal with the real world. That’s where the actual working knowledge comes in. During rehabilitative training classes they may teach that "Issue A is treatable with Resolution 1". However, this is often a "most common" scenario as opposed to a universal truth. Experience will teach that Issue A is best treated with a combination of Resolution 1 and 3.

When choosing your fitness or wellness professional, ignore the letters after his or her name on the business card. Ignore the various certificates, awards, and degrees plastered on the wall. Focus on experience. To help with this, below is a list of questions (and answers) to ask when interviewing such a person. I’ve done my best to eliminate subjective questions.

                  a. Should I be sore after every workout,? No. Soreness is not a necessary indicator of a good workout nor is it an indicator of properly executed movement. Some soreness is expected for beginners, but as you progress the level of soreness will likely dissipate.

                   b. Will I vomit or feel nauseous? No. Nausea or vomiting is a clear indicator that your body has exceeded its work capacity. While it’s not uncommon for nausea or perhaps dizziness during the first couple sessions, while your trainer is getting to know your body’s limits, it should not be a normal occurrence.

                  c. Machines or free weights? Both. While free weights are generally preferred for their ability to challenge the body more dynamically, many machines serve their purpose as well and should be used when needed and appropriate.

                  d. What is the proper ratio of upper-body "pulling movements" to "pushing movements"? 2-to-1. For every pushing movement you should perform two pulling movements. The "back" is comprised of many muscle groups that are responsible for posture and total strength. The complexity and depth of the back requires additional volume to avoid imbalance.

                  e. How should I warmup? Warmups are about preparing the body for movement which suggests that movement is the best way to warm up. There are dozens of "dynamic warmup" routines, but any workout program should involve movement through all 5 planes of motion (push, pull, hip-hinge, knee-hinge, and torso-rotation). Dynamic warmups may also include foam rolling, especially for the hips and glutes.

                  f. When should I stretch? At the end of your workout and on your "off"days. This should involve, at the very least, static stretching and foam-rolling.

Before engaging any professional to train you, ask these questions and make sure you get the same or similar answers. Also, as you may have guessed, all Fit2You trainers know the answers to these questions, and yours.

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

Contact us at info@fit2youfitnses.com

Choosing what’s right for you:

 

Lately I’ve noticed more and more arguments over which workout method is "better", "harder", "more effective". Whether it’s Zumba over Yoga, Running over Rowing, CrossFit over P90X, someone always seems to be arguing that their chosen method is superior. Even worse - every few months a brand-new "method" arrives on the scene that promises better results in less time (something we all know is false).

Here, today...perhaps for the first time in history, an Exercise and Fitness expert is settling this argument once and for all: There is no "better", "harder", or "more effective". There is "different" and there is "what works best for you".

Sometime during the past ten or so years the fitness industry really exploded. With that explosion came the need for constant innovation and re-invention - many failing spectacularly. A few you may remember include (1) Train with a chair, (2) Shake-Weight, (3) Toning and Sculpting Sneakers, (4) Electric abdominal training belts, and (5) the "Gazelle". These were all trends and fads geared toward monetizing the growing fitness industry, again, all spectacular failures.

On the opposite side of this coin, consider the innovations with staying power (some of these methods aren’t globally new, but relatively new to us): (1) Kettlebell training, (2) CrossFit, (3) P90X, (4) Weight and Resistance Training, (5) High Intensity Interval Training (HIIT), and (6) Yoga. Many of these have been around for 100's of years (e.g., Yoga and Kettlebells), while others are still relatively knew (e.g., CrossFit and P90X). These methods have proven stunningly successful, and are really no longer trends - they’re here to stay.

It’s important to recognize that even the "new" ones are simply old ideas re-engineered. CrossFit, P90X, and often even Kettlebell Training are different takes on traditional weight training combined with HIIT. All this means is that the tried and true methods of weight/resistance training and cardiovascular training are simply being refined to extract the maximum benefit, while all the "innovations" have demonstrated continued failure.

CrossFit is no better than P90X, which is no better than Kettlebell Training, which is no better than traditional weight-training. They’re different and, when done properly, can yield very similar results for the end-user.

Bottom line - choose the method that you’re most likely to stick with. This isn’t a competition with other training methods. This is a competition with yourself, for stronger, faster, healthier.

Remember, if you’ve got it, flaunt it. If you don’t, get it with us.

The Scratch List

The Scratch List:

As you are all aware, fitness is more than going to the gym.  It’s about lifestyle.  This includes simple concepts like parking far away from your destination to complex concepts like “carb-loading”.  One idea in particular is useful for nearly everyone: The Scratch List.

The Scratch List is a painfully simple concept that yields HUGE results.  First, choose an activity and a weekly repetition goal.  Second, complete the list.  See…simple. 

Your Scratch List should include exercises that lend themselves to high repetitions, such as calisthenics and body weight movements.  One great option is the two-handed kettlebell swing.

As for total reps – choose as many as you’d like, but be realistic to assure you complete the list.  Start with 200 - 300 reps per week (~30 – 40 reps per day).  You can easily accomplish this over the course of a typical work day.  Increase the rep count as your comfort level grows.

The Scratch List is a terrific way to keep your eye on the prize and in the “healthy mindset”.  Maintaining focus is critically important when striving for any goal, particularly overall fitness. 

The following are a number of Scratch List activities for your use:

1.       Kettlebell swing

2.       Mountain Climber

3.       Squat Thrust

4.       Flat Jacks

5.       Jumping Jacks

6.       Pushups

7.       Prisoner Squat

8.       Lunge Walks

9.       Toe Touches

10.   Groiners

Contact Fit2You directly for more information about the concepts discussed here today, and to arrange your complimentary fitness evaluation.   info@fit2youfitness.com.

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

Structuring Your Workout Week:

 

We all have our favorite exercises. Whether it’s a particular exercise over another (e.g., Lunges over Squats) or an exercise modality over another (e.g., running over weight training), we all have our favorites. Unfortunately, favoring one movement pattern over another will lead to muscular imbalance, decreased mobility and increased risk of over-use injuries.

For a recreational exerciser, the workout week should involve a mixture of the three basic fitness and exercise modalities: Resistance/Weight Training, Cardiovascular/Conditioning, and Flexibility/Mobility. In addition to incorporating the basic modalities, it’s equally important to incorporate balance within each modality.

This Article does not include a specific program template. For workouts, visit our previous Blog postings, or contact us at info@fit2youfitness.com.

The following is based on a five-day workout week.

1. Resistance Training. Resistance training is simply weight-training, using a variety of methods. This may include kettlebells, barbells, dumbbells, and body weight movements.

We advocate resistance training at least two days each week, preferably three. A proper and appropriate weight training program results in higher metabolism, increased fat burning, and greater caloric output. In short, the right resistance training program will have a better effect on overall health, appearance, and body weight/body fat than cardiovascular training alone.

To maximize the benefits of resistance training, assuming your goals are general fitness and health, and appearance enhancement, the best approach is to train your entire body each session, or to split your workouts into an "upper body" day and a "lower body" day. This structure maximizes your energy output, while assuring a balanced program.

Again, for specific workouts contact Fit2You at info@fit2youfitness.com

2. Cardiovascular/Conditioning. Cardio/Conditioning definitely includes steady-state activities like running, rowing, and cycling, but also much more. At the very least a balanced training program should incorporate a variety of activities to avoid over-use injuries, and development of body imbalances. For example, running recruits the hamstrings heavily, while cycling recruits the quadriceps and hip flexors heavily . These are great antagonistic activities that, when doing both, can help avoid imbalance and injury.

There are more variations to traditional steady-state activities than space to write. However, the following are a few for consideration. Try training two or three times each week:

a. HIIT. High Intensity Interval Training involves alternating high-output energy expenditures with low-output energy expenditures, such as sprinting then jogging. HIIT programs vary wildly in both structure and equipment.

b. Complexes. Complex training involves performing a series of 6 - 10 activities, back to back, with very light weight. The benefit is "peripheral heart action" which shunts the blood from the upper to lower body. This response triggers the use of fat as an energy source.

c. Callisthenic Circuits. Combining traditional calisthenics (jumping jacks, mountain climbers, squat jumps) with movements such as kettlebell swings, battling ropes, or stair runs, is a terrific way to challenge the body on multiple planes of motion, while engaging the entire body.

d. Walking. Walking is ridiculously underrated. Walking is low-intensity, easy on the joints, and free for all. Walking, with good posture, also strengthens the back, core, shoulders, and legs. Find an outdoor path with varying degrees of incline to shift the muscle engagement pattern. Couple a walk with some lunges, squats, and pushups, and you’ll find yourself exhausted by the end.

3. Flexibility/Mobility. Stretching is only a component of flexibility and mobility training, rather flexibility and mobility refers to both muscle elasticity and joint movement. Proper training will assure your muscles remain flexible and your joints maintain smooth and easy movement.

The following are several methods of flexibility/mobility training, ideally all of which should be used regularly and frequently:

a. Static Stretching. The classic "reach and hold". However, a few tips. Hold the stretch for at lest 20 seconds, 30 is preferable. Also, don’t bounce...just hold. Finally, make sure you are performing proper stretches to avoid injury.

Our trainers will prepare a detailed stretching program and train you on the proper performance of each stretch.

b. Myofascial Release/Foam Rolling. Myofascial Release (MFR)/Foam Rolling involves relieving muscle tightness associated with the muscle fascia, which is the fibrous tissue surrounding the muscles and bones. Tightness of the fascia will result in pain and decreased mobility.

Static stretching may actually aggravate fascia tightness. The fascia is like a shoelace, when the fascia tightens there is a knot or "trigger point", which causes discomfort. Static stretching will pull the muscle at the end which, as with pulling a shoelace with a knot in the middle, tightens the trigger point. The foam roller will work the knot from the center, like fingers untying the knot of a shoelace.

c. Mobility Circuit. Various movements are designed specifically to maintain joint mobility. This type of circuit is far too complicated for this Article, but generally involves moving joints through a series of gentle movements.

d. Yoga/Pilates. Also underrated by those who haven’t jumped on board, Yoga and Pilates are phenomenal exercise modalities that really are more than mobility. Yoga and Pliates both engage the entire body, enhance muscular and cardiovascular conditioning while also stretching the muscles and putting the joints through multiple mobility movements.

If you haven’t started. Start. You’re life will change.

e. Proper Form. Resistance training exercises, when performed properly and through the entire range of motion, will serve to maintain mobility and flexibility of the joint and muscle.

Try to engage in this type of training at least once a week, and stretch/foam roll after every workout.

Contact Fit2You directly, info@fit2youfitness.com, for customized programs specifically designed for your goals. Remember, if you’ve got it, flaunt it. If you don’t, get it with us.

It’s true that most gyms have a lot of fancy equipment and a lot of free weights. It’s also true that most gyms have too much fancy equipment and not enough free weights.

Generally we have two primary objectives when working out: (i) Enhance our personal health and wellness, and (ii) look good (or at least better). However, somewhere on that list is "avoid injury". No one wants to hurt themselves, we don’t want to feel pain or discomfort. Although it’s nearly impossible to avoid the occasional pulled muscle or overuse injury, you can make your exercise routine safer by avoiding some of that "fancy equipment".

The following includes a handful of machines/equipment to avoid. This list is not exhaustive, but rather includes the equipment I see most often used. Note: The lists of alternative movements are not exhaustive either.

1. Smith Machine Anything (with an occasional exception): The Smith Machine consists of a barbell that is fixed within steel rails allowing for vertical movement only. That last part "vertical movement only", that’s why this machine is no good.

First, a quick physiology primer: When the body moves, it rarely follows a fixed plane of motion. In other words, if you were to tape a marker to your shoulder, squat near a wall, and then look at the drawn line, you would not see a straight line, more likely an arc. This is referred to as the "arc of power". The body follows these arcs for movements such as squats, dead lifts, bench presses, and rows.

The design flaw with the Smith Machine is the fixed vertical plane of motion, forcing your body out of the arc of power. The result is (i) reduced force and power production, and (ii) compromised joint positioning.

There are only two exercises I recommend you use the Smith Machine for. The first is Australian Rows. These are an exception because the bar doesn’t move, and you’re really only using the Machine as a glorified pull-up bar.

The second is supervised light weight box squats. Only a very specific movement pattern is safe when squatting on the Machine. Weight should be relatively light (higher reps) and strict form adhered to.

Easy Alternatives: Body weight squats, barbell squats (front or back), dumbbell goblet squats, lunges, split squats, step-ups, barbell bench, dumbbell bench, dips, pushups, dumbbell row, barbell row, chin ups, pull ups, cable row, military press, shoulder press, deadlift, and any possible variation of these movements.

Bottom line:  Whatever you think about doing with the Smith Machine - use dumbbells or barbells instead.

2. Behind the Neck Pulldown & Shoulder Press. Lat Pulldowns and Shoulder Presses - powerful, effective movements when done properly. Done improperly, one of the most dangerous movements for your rotator cuff.

The rotator cuff is a group of muscles and associated tendons that stabilize the shoulder. As strong as the rotator cuff is, improper movement can result in gradual micro-tears, leading to macro-pain. Performing these activities behind the neck places an inordinate amount of stress on the rotator cuff,  pinning it back against the joint. A safer alternative is to perform them in front of the head.

Also, everyone has "physiological and postural anomalies" caused by genetics, repetitive movement, and posture; all of which can be addressed by slightly altering the movements. If you feel discomfort in your shoulders when performing either of these activities, try shifting your hand position into "neutral" (palms facing each other) or "supine" (palms facing you). 

3. Leg Extension: The Leg Extension is "designed" to target the Quadriceps (the big muscle on the top of your leg). Mayo Clinic physiologists determined the Leg Extension abnormally, and unnecessarily, stresses the knee. This is likely caused by the resistance being applied low on the leg (around the ankle).

Additionally, exercisers squat rather than use the leg extension have stronger ligaments and connective tissues around the joint. This leads to a increased joint stability and decreased risk of injury.

Alternatives include squats, lunges, and split-squats.

4. Pec Dec, Hip Add- / Abductor, Seated Twist, Most Selectorized Machines: Each of these machines locks your body into a plane of motion, defying the bodies arc of power . In an effort to avoid reiterating what’s already been said, read "1" above.

A note on the Add- / Abductor - The hip joint is not capable of the same movement complexity as the shoulder. The hip is generally designed to go forward and backward with limited lateral (side-to-side) movement. Adding weight to this lateral movement won’t slim your buns or shape your hips, it will wear down the joint, causing pain and stiffness over time.

Alternatives to these movements:

a. Pec Dec: pushups, dumbbell flyes, cable flyes, chest press, bench press, and pullovers;

b. Hip Add- / Abductor: Lying side leg raises, flutter kicks, scissor kicks, donkey kicks, and bird-dogs;

c. Seated Twist: Cable chop, dumbbell chop, Russian twist, side-plank; and

d. Selectorized Machines: The same movement with dumbbells, barbells, or body weight.

These machines are popular because they’re easy to use and require little attention to form. However, with limited exception, avoid them. You’ll get a better workout in 30 minutes with free weights then you will in 60 minutes with machines.

7 Minute Workout:

7 Minutes - if nothing else, give 7 minutes.

The following is a 7 minute workout (two actually), one contemplates access to equipment the other none is required.  This is an intense workout designed for use when you're in a pinch, desperate for time and equally desperate for a workout.  This is not designed to supplant your routine training sessions.

7-Minute A - No Equipment:
Perform 30 seconds of each activity
Rest as little as needed between activities

1.  Prisoner Squat
2.  Abdominal Crunches
3.  Hip Thrusts
4.  Pushups
5.  Reverse Lunges
6.  Plank
7.  Wall-Sit
8.  Russian Step-ups (30s/leg)
9.  Side Plank (30s/side)
10. High Knee Runs
11. Squat Thrusts
12.  Mountain Climbers

7-Minute B - Kettlebell, Dumbbells or Sandbag
Perform 30 seconds of each activity
Rest as little as needed between activities
1.  Kettlebell Swing (DB Swing, or Sandbag Clean)
2.  Prisoner Squat
3.  Pushups
4.  Bent-Over Row
5.  Reverse Lunges
6.  Plank
7.  Wall Sit
8.  Shoulder Press
9.  Russian Step-Up (30s/side)
10. Side Plank (30s/side)
11. Squat Thrusts
12. Mountain Climbers

When you're pinched for time - complete one circuit.  If you have more time, complete up to three.  Rest at least 2 minutes between each circuit. 

Leading From the Front...

Leading From the Front:  To show the way by going in advance.  An uncommon phrase, but not an unimportant phrase.  Not advice, but a mindset.

Too many of us fail at self-reflection, we fail to look at ourselves before we look at others.  We offer advice and judgment to others, without giving any thought of the same upon ourselves.  Of course, our friends, family, and co-workers may seek our advice, our trusted counsel and guidance.  Of course, we should oblige their request, listen intently and provide as truly an objective reply as is possible.  We should not dole out advice without request, we should not judge others more harshly than we judge ourselves.  Yes, I recognize how preachy and sanctimonious the preceding sounds, allow me to develop some context.

The morning of July 4 I went to the gym.  Lately I've stopped wearing ear phones, replacing the music with the sounds of the gym and my own thoughts.  That morning, I overheard a nasty conversation between two other male members, lamenting the outfit choices of a few overweight female members.  Neither of these men were physically fit (objectively or subjectively), the older one extremely overweight, the younger one fast on his way.   This, in and of itself, is nothing unusual at a gym.  But it gets better...

The older one explained to the younger one that he is a "Strength and Conditioning Specialist", and the workout they were about to begin was specially developed for athletes, such as himself.  Off  they went to perform:  Squats on their toes, dead-lifts with rounded backs, and kettlebell "snatches" that defy all reasonable explanation.  Bottom line - this "Specialist" was clearly self-titled.  For three reasons he didn't Lead From the Front:  He was not physically fit, he was not well educated, and he believed himself superior to others of similar physical appearance.

I've been waiting for this perfect tri-fecta, any one component enough for someone to fail at Leading From the Front.  Everyday I see highly educated trainers, who don't train themselves with intensity, are overweight, or lazy.  Everyday I see physically fit trainers without an ounce of education. Everyday I see highly educated, physically fit trainers casting judgement on others in the gym.  Not until July 4 did I see an overweight, uneducated, judgmental "trainer".  Not only did he Fail to Lead From the Front...he's showing others that it's OK, and acceptable.  It's not.  

Give advice on something you know about, but only if you take it yourself.  Help others when they ask for it, not when you believe they need it.  Cast no judgement on others, under any circumstance.  These are difficult, even for the healthiest, most confident, most secure of us.  But, try.  Lead From the Front.  Show others the way after you've already gone.

When you're looking to change your life, consider from whom you seek advice.  Consider their experiences and backgrounds and preconceptions.  You need experts, plenty of them for plenty of issues, but choose your experts wisely.  Don't choose an accountant who declared bankruptcy, don't choose a mechanic who doesn't drive a car, and don't choose a trainer who doesn't train hard...both him- or herself, and you.

 

The Little Things

Little Things Add Up:

Consider the time you spend engaged in structured exercise each week. Even 60 minutes a day is only about 4% of your day. The other 96% is lifestyle and diet. We’ve discussed diet here recently, today we’ll focus on lifestyle.

Little things add up. The following are almost stupid simple, but easily overlooked techniques to add that little bit extra.

1. Parking. Park in the last possible space in the lot. This could easily add 200 or 300 additional steps to and from, while costing you maybe 45 seconds.

2. Lunch. Walk at lunch. Walk at lunch. Walk at lunch. The benefits of walking are always overlooked. Walking burns fat and calories, strengthens our backs, and enhances our posture.

Being outside, in the sun gives a health dose of Vitamin D, and the fresh air will provide an additional boost of energy.

3. Carry Groceries. If you’re stopping by the supermarket to pick up a few things use a basket. If you’re shopping for more than a basket can hold, use the cart but carry your groceries from the cart to the car (even if it takes multiple trips).

4. Activity Reminder. Set a reminder, at regular intervals, to stand up, walk around, do 10 jumping jacks, whatever. Use your phone or your calendar.

5. Stairs. Stupid simple gain. Take. The. Stairs. Skip the elevator, skip the escalator.

6. Stand. If you work a desk job, stand for part of your day. Read documents standing up (use a filing cabinet or shelf if you need to). Talk on the phone standing up, or even walking around.

7. Talk Face-to-Face. Ditch email and skip the phone call if you need to communicate with someone down the hall.

8. Stay Active. The average American spends 34 hours watching TV each week. The average commercial break is 105 seconds. If there are even 4 commercial breaks per hour that is 238 minutes of commercials per week – FOUR HOURS!! Get up and move: Pushups, walk up and down the stairs, jump up and down, run sprints...whatever, just move!

Like I said, the little things add up...you may be killing it in the gym, but inactive otherwise. These little things will add up.

Dietary Planning:

Failing to Plan is Planning to Fail.  Clean eating isn't easy in today's world.  Our lives are busy, healthful, quick food options are scarce, and non-nutritious, easy food items are everywhere.  There's no trick to clean eating, it takes discipline and commitment.  It's about "wanting to do it" rather than "knowing you need to do it".   However, the following are some tips to make things just a little easier.

 

1.  Plan Your Week.  Sit down on Sunday morning and plan your meals for the week.  This may involve two or three large meals, portioned out, or a different meal each day.  Personally, I prefer a few large meals portioned out for each day.  Sure, with this strategy I'm eating the same meal at the same time every day, but that works for me; especially because I'm perpetually short on time.

 

Focus on the balance of your meals.  If you're making a great chicken dish, make sure you're adding roasted vegetables on the side.  Don't let one particular macro-nutrient (protein, fat, carb) dominate your diet; our bodies need a balance of the three.  The balance depends entirely on your particular goals, but a good starting point is 40% Carbohydrates, 30% Protein, and 30% unsaturated fat.  

 

2.  Daily Staples.  Variety is great, but may also be overwhelming.  Just like your workout routine needs staple movements (squats, deadlifts, chin-ups, etc.) your diet needs staple foods: 

• Nutrition Bar - at least 15 grams of protein, low sugar (cold processed if possible);
• Yogurt - low sugar, Icelandic or Greek are the highest protein options.  Buy plain, add your own fruit;
• Eggs - They cook quickly, pack a powerful protein punch, and, when hardboiled, travel easily;
• Nuts - No refrigeration required, great balance of protein and fat;
• Oatmeal - About as unprocessed a grain as you can find, mix it with Peanut Butter and milk for a perfectly balanced breakfast;
• Regular Peanut Butter - Unsaturated fat, high in protein.  Avoid reduced fat - it's nominally reduced and we're done demonizing fat.  Also, ONLY organic...farmers plant peanuts as a "cleaner crop" between plantings.  The peanut absorbs pesticides, toxins, carcinogens;
• Beef Jerky - It's high in sodium but is great if you're in a pinch for a lean, high protein snack.  Also try Bison Jerky, and Turkey Jerky for lower cholesterol options;
• Cheese - This will be hotly debated, but in limited quantities cheese is a great source of protein;
• Fruit -  Eat 2 pieces of fruit every day;
• Vegetables - go crazy.  Dip them in Greek Yogurt, or Tzatziki Sauce.   

3.  Know Your Surroundings.  Inevitably we all have forgotten our lunches, been called out of the office last minute, or are traveling to unfamiliar places. 

 

Take the time to research the area around your office, or around your travel destination.  Locate grocery stores, Subway Sandwich* shops, or Salad Works.

 

If you find yourself on the road, getting hungry and without packed food, what do you do?  Do you know the healthiest food options at Starbucks or Dunkin Donuts?  McDonalds or Wendy's?  A little bit of time spent now, will yield great results later. 

 

Last, most of us have iPhones, Droids, or other Smartphones.  Find Apps to support you.  Most fast food chains have Apps that include their nutritional information.  There are even Apps that locate healthy eating options based on your current location.  $.99 for peace of mind...seems worth it. 

 

While there's no magic to keeping a health diet, these tips make it just a little easier .

 

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

 

*Like cheese, debatable.  Use Subway if you can't find any other options.  While certainly not a terrific choice, you can easily manage your calories and fats here. 

A watchful eye...

A recent scientific study conducted in the United Kingdom determined people are more honest when they are being watched.  While this likely is not a surprise, the surprising part is that people also are more honest when they're being watched by a painting. 

The study involved an "Honor System" in an office kitchen.  Employees were to put money in a jar in exchange for a hot beverage.  The researchers put a photograph of an inanimate object above the jar and recorded as employees routinely deposited less than the "suggested" drink price.

Researchers then put various photographs of eyes.  All of which varied by gender, head orientation, etc., but always the eyes were focused right on the jar.  This time, the deposits in the jar spiked dramatically.  When eyes were watching, honesty increased.   

How this relates to health and fitness:  Everyone of us have sneaked a cookie or an ice cream scoop late at night and denied it to others, or even ourselves.  However, if eyes are watching you, you're more likely to be honest with others and with yourself.  Consider the kitchen experiment - these individuals were more honest with themselves because a pair of eyes was watching.  No actual person, just a painting of eyes.

If you're struggling to maintain clean eating and have temptation in your house, at your office, in your car, then put up some eyes...to watch you.  Don't paint something, or tear out a page of a magazine...try a small mirror.  Tape a mirror to the back of the cabinet in which you keep the foods you're most likely to cheat with.  When you open the door and grab the Oreos or Potato Chips, you'll find your eyes staring back at you.  You'll not only see yourself doing what you shouldn't be doing, you'll also see what you look like when you're doing what you shouldn't be doing.

I acknowledge this sounds weird, maybe even creepy.  Staring at yourself when you reach for junk food may or may not help you lose weight, but it's one more tool for the toolbox as you work so hard to get to the place you want to be.

Try this, and in a year you may say "That helped so much!  I'm so glad I did it."  or you might find yourself saying  "That really didn't help at all!  But at least I tried it". Either way, you're no worse off.

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

Client Testimonial

We recently received a client testimonial that validates all the work we put in for our clients, before, after, and during our sessions. 

 

"Your workouts are amazing.  This is actually the longest stretch of time I've worked out in my life.  I don't think I've ever gone a year without stopping.  Even during college and graduate school I would go on for a few months, off for a few months. 

 

I've been able to stick to it so long because you are constantly changing my workouts, which prevents me from getting bored.  I feel better about myself, look better, and have more energy.  This is the longest stretch I've ever worked out and I owe it all to Fit2You"

 

Ron L.  - Maple Glen, PA

 

--

 

As many of our regular readers know, Fitness Defined is (i) intensity, (ii) consistency, and (iii) variety.  These ideas are the foundation of the Fit2You strategy.

 

Consistency.

 

Easy.  Train regularly and frequently.

 

Variety.

 

Harder than consistency, variety requires some thought - not something many of us want to do at the end of a long day, or right out of bed.  That's where we come in.  Fit2You trainers do the thinking for you. 

 

We'll worry about whether you've completed enough sets and reps,  pulls versus pushes, and compounds versus isolations.  We'll tell you what to do on the days you don't train with us, and when your on vacation.  In short, we create the roadmap - you just drive the car.

 

Intensity.

 

Intensity is simple in concept, complex in practice:  It's the effort with which you push yourself during your workouts.  It's adding that extra 10 pounds to the bar and running that extra half-a mile, it's super-setting and circuit training, it's sweating and heart pounding.  It's pushing yourself to your limits, whatever those limits may be.  This, again, is where we come in.

When you say "That weight was perfect", we say "Five more pounds is probably appropriate". 

 

When you say "I'm going to run 5 sprints today", we say "You're going to run 10 sprints today."

 

And most importantly, when you say "I'm going to train hard everyday this week", we say "You're going to take 2 rest days to make sure you don't over train or injure yourself."

 

We're not about pushing you past your limits, making you vomit, and pass out.  We're about helping your find your limits, push you to those limits, and succeed in constantly creating new limits. 

 

Give us a call or shoot us an email.  We'll make sure that you too are Fitness Defined: Consistent, Varied, and Intense.

 

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

 

 

 

 

 

DailyFit March 20

Since 2009 we have provided routine workouts for anyone's use.

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

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

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

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

Beginner/Intermediate

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

Activity A: 3 Sets || 10 - 20 Repetitions || 60 seconds rest

1. Dumbbell or Kettlebell Swing

2. Dynamic Plank

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

1. 3rd Rep Repeater Lunges

2. Australian Row

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

1. Single Leg Hip Riase

2. Dumbbell Chest Press

Activity D (Optional): 30 seconds of each - 2 rounds

1. Jumping Jacks - Mountain Climbers - Rope Skip - Flat Jacks

Advanced

Activity A: 5 sets || 15 Repetitions || 90 seconds rest

1. Double Kettlebell Swing

2. Turkish Getup (5/side)

Activity B: 5 sets || 5 Repetitions || 120 seconds rest

1. Hex-Bar Deadlift

Activity C: 3 sets || 8 - 12 Repetitions || 90 seconds rest

1. Russian Step up

2. Decline Pushup

Activity D (Optional): 20E 10R - 8 rounds

1. Squat Jump - Overhead Medicine Ball Slam - Sandbag Clean and Press - Tire Strikes

Foam Roller

FitDeck

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

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

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

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

Diamond: Sandbag Clean and Press

Hearts : Traveling Lunges

Spades : 45-degree Row

Clover : Overhead Slam

10 minutes...

10 Minutes is enough exercise to have a positive effect on the body.  10 minutes.  Sure, a bit more is a bit better, but 10 minutes can make a difference.  Most notably, dozens of studies have shown that those 10 minutes quickly turn into 15, then 30, then 60.  One step at a time.

 

A critical consideration is how to spend those 10 minutes.  The following are a few examples for both in the Gym and out of the Gym.  Remember, the 10 minutes does not include warming up before and stretching after. 

 

Take a Walk: 

 

This one is stupid simple.  The benefits of walking are ignored.  Our bodies are mechanical in design.  Our joints, bones, and muscles are designed to move.  Walking strengthens the muscles of the deep trunk, stretches the lower back and hips, and is a pretty decent fat burner. 

 

Walk around the office complex on a nice day.  Enjoy the weather.  Maybe listen to music or a podcast on you iPod. 

 

Burst Circuit:

 

Take a look at the FitDeck portion of Daily Fit workouts.  Perform these movements as a circuit, by doing 10 repetitions of each movement then immediately moving on to the next . 

 

With 1 minute of rest between circuits you should easily get through 3 or 4 rounds.

 

Stair Climb:

Whether at home, the office, or the mall, walking up and down stairs is a great exercise.  You strengthen all the muscles of the lower body, while simultaneously spiking your cardiovascular response. 

 

If you only have one flight of stairs, climb them one or two at a time, job down, and repeat.  If you have a taller building, take the steps one or two at a time until you make it to the top, then jog back down.

 

Box Carry:

 

Pick up a box filled with reams of paper of files, toss it on one shoulder and do a lap around the office.  These are "loaded carries", and are perhaps one of the most effective total body conditioning tools available.  You'll even look like the "helpful one moving heavy boxes".   Do as many laps in 10 minutes as you can. 

 

An alternative if you're in the gym is a Farmer's Walk, Waiter's Walk or  Rack Walk. 

 

Dumbbell Circuit/Dumbbell Complex:

 

Grab a pair of dumbbells, find a corner of the gym (or house, or office) and blast out a few circuits or dumbbell complexes.  While these options each target a different goal, they're both great at conditioning the body and hitting all the muscle groups quickly. 

 

A circuit involves multiple (5+) movements performed in succession with limited rest.  The goal being to exhaust the muscle groups.  Shoot for rep counts between 6 and 15. 

 

A complex is similar to a circuit, except you use far lighter weights, and rep counts between 6 and 10.  The goal here is amp up your cardiovascular response. 

 

Try these 6 movements:  Dumbbell Dead lift, Push ups, Lunges, Bent-Over Row, Shoulder Press, Jumping Jacks. 

 

2 or 3 circuits, with 1 minute rest in between should be no problem in 10 minutes.   

 

6-5-4 (actually 15 minutes):

 

Choose 3 pieces of cardio training equipment (e.g. rower, versa climber, and stationary bike).  Hop on one for 6 minutes, the next for 5 minutes, and the last for 4 minutes.  You'll hit 15 minutes before you know it. 

 

These are examples of things you can easily do in 10 minutes (maybe 15).  Also, as you start spending more time exercising you can combine the various strategies above to create longer workouts.

 

Contact Fit2You for more information on the exercise tips discussed here today, and remember:  "If you've got it, flaunt it.  If you don't, get it with us."

 

 

 

 

 

Daily Fit March 12

Since 2009 we have provided routine workouts for anyone's use.

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

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

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

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

Beginner/Intermediate

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

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

1. Squat Thrust + Pushup

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

1. Barbell Straight Leg Deadlift

2. Incline Dumbbell Chest Press

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

1. Russian Step Up

2. Assisted Chinups

Activity D (Optional):

1. 50 Kettlebell Swings - take as many breaks as needed, but only for 10 - 20 seconds.

Static Stretch

Advanced

Activity A: 10 Sets || 5 Repetitions || Rest as long as needed

1. Double Kettlbell Snatch to Pushpress

Activity B: 10 to 1|| Rest as needed

1. Weighted Chin-Ups

2. Pushups

Activity C: 10 - 1 || Rest as needed

1. Tactical Lunge

2. Ballistic Row

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: Ballistic Row

Hearts : Dive Bomb Pushup

Spades : Prisoner Squats

Clover : Flutter Kicks (per leg)

Primer of Program Design

Raise your hand if you walk into the gym, stare longingly at the free weights, sigh and walk toward the cardio equipment, group exercise class, or selectorized circuit. Raising your hand is not a bad thing - you’re getting to the gym, and you’re exercising.  However, every time I’m in the gym I see the machines packed and the free weights empty.  When I talk with others about this (colleagues, friends, clients) the general consensus is: “We don’t know what to do”. 

Free weights (dumbbells and barbells) are some of the most versatile pieces of equipment available in the gym.  You can spend less time and do more with free weights than you can with machines. 

The key to success is proper program design.  Some may sit down and create a plan designed to last several weeks or months, others will go to the gym with a general idea of what they’d like to accomplish without any formal planning. 

For those of you just starting out, the following is a primer on body mechanics and basic program design.  Now remember, this is just a primer.  Program design is complex and nuanced.  A good program incorporates basic movements, a great program incorporates movements specifically tailored to the goals of the individual, and complex structures.  That being said - this is an article for the multitudes; specificity has no place here.  Specificity is for your personal sessions with one of the professional, nationally certified trainers of Fit2You (forgive the shameless plug). 

1.  Body Mechanics.  The body has five primary planes of movement: Knee Bend (Squat), Hip Bend (Deadlift), Push (chest), Pull (back), and Rotation/Anti-Rotation.  A well balanced program will incorporate these five movements with frequency - this does not mean you need to do these five movements every workout, you just need to do them with some frequency.  

2.  Joint Specific Movements..  The following are a few examples of exercises for each movement category.

    A.    Knee Bend: Barbell Squat, Barbell Front Squat, Leg Press, Lunge, Step up
    B.    Hip Bend: Barbell Deadlift, Dumbbell Deadlift, Back Extension, Good Morning Exercise.
    C.    Push: Barbell Bench Press, Dumbbell Bench Press, Dip, Shoulder Press, Pushup
    D.    Pull: Chin-up, Bent-over Barbell Row, Australian Row, Pulldowns, Bench Row
    E.     Rotation/Anti-Rotation : Russian Twist, Cable Chop, Plank, Cable Plank, Side
        Side Plank.

3.  Program Development.  You are encouraged to weight train at least twice weekly (three is best).  Accordingly, below is a “2-day split” and a “3-day split”.  Both are total body workouts, but there are dozens of “splits” available.

    A.    2-day Split
            Day 1:  Squat, Australian Row, Hip Raises, Pushups, Planks

            Day 2: Dumbbell Deadlift, Bench Press, Lunges, Chin-ups, Cable Chop

    B.    3-day Split
            Day 1: Squat, Bent-Over Barbell Row, Hip Raises, Bench Press, Planks

            Day 2: Dumbbell Deadlift, Shoulder Press, Step-up, Pulldown, Cable Chop

            Day 3: Lunges, Chin-Ups, Back Extension, Pushups, Russian Twist

    The above are two very basic skeleton programs.  Use the structure to create more dynamic, complex workouts.  For example, try supersets by performing two activities back to back with limited rest in between. 

    Also, as discussed above, you can split your workouts in many ways - “upper/lower” or “push/pull” are two common examples.  I encourage you to read the DailyFit workouts also found on this Blog.  They will help you understand and develop programs more efficiently.

Remember, if you’ve got it, flaunt it.  If you don’t, get it with us.

The True Enemy...

Somewhere in the middle 20th century "fat" became demonized.  Not the word fat, but the nutrient fat.  Drilled into our heads was "eat fat, get fat".  The bummer of the past 50 odd years? That advice is wrong.  

Fat isn't the enemy - fat is a nutrient essential to our physical and mental health.  Appropriate amounts (and types) of fat provide quick energy, protects our organs, and boosts metabolism.  Quick warning:  this statement is not a license to guzzle milkshakes and cheese steaks.  

Your body needs fat, but in the proper amounts and from the proper sources.  The food sources containing the best fat are those with which you are already familiar:  Extra Virgin Olive Oil, Avocado, Peanut Butter (organic only), and nuts.  Stock your diet with these and you'll find yourself in good shape.

The  true enemy is Sugar.  Arguably, your body needs very little sugar to function properly, but many Americans consume pounds of sugar each year.  Our love affair with sugar is two fold:

                        1.  Ancestrally speaking, fat and protein were readily available in cave man days.  Sure they had to hunt for their food barefoot, wearing a loose fitting loin cloth as "clothing", and using a spear or rock, but the food was there for the taking.  Sugar was not.  Fruit was hard to find and when found, our ancestors consumed mounds of it knowing full well it could be weeks or months before they found more.  

                        Over thousands of years this "sugar loading" built itself into our bodies.  Now, humans love sugar and consume it in great quantities, often with little satiety after.  

                        2.  In response to the low fat craze of the last 50 years food manufacturers responded by dropping the fat content of their processed foods.  Problem: Low fat processed food tastes like a table.  Solution:  Add sugar.  And with that our lives were set on a path to massive sugar consumption.   (There's much more to this, but a full scientific explanation would require charts, graphs, easels, laser pointers, etc.)

As the years passed sugar began hiding in places we would never expect.  Sugar is now added to bread, pasta sauces, dairy products (especially yogurt), canned and frozen fruit, nut butters, and juice.   The sugar is used to make tart foods more palatable, bland foods more robust, and sweet foods sweeter.  Sugar hangs out everywhere.

Avoiding sugar is tough.  However, virtually any food sold in the US has a nutritional label.  Sugar is listed clearly under "carbohydrates" .  The next time you visit the grocery store, take a look at some the nutritional facts on food labels...you will be shocked to see how much sugar lurks in some of the most innocuous places.  How many "health"foods have boat loads of sugar - yogurt one of the worst offenders.   

Aside from looking at the nutritional label, look at the actual ingredients.  If "sugar" is listed, ditch it.  Be advised, Sugar knows its being hunted, so its created a number of aliases and fake identities:  High Fructose Corn Syrup, Corn Sugar, Brown Sugar, Cane [fill in the blank], Maltose, Molasses, Syrup, Fruit Concentrates, and more.  Sugar hides, be vigilant. 

Cutting sugar from your diet isn't easy  - as mentioned above, it lurks in alleyways, hides in the shadows, hoping you don't see it.  Also, our taste buds develop as we consume sweet food.  Over time, we need more and more sweet for our taste buds to register.  Fortunately, tastes  change.  Over time, as sugar intake is reduced, your sensitivity to sweetness will ramp up.  You'll need less and less to have the same effect.  (this also works with Salt).

The Rule: Generally - avoid foods with more than 6 grams of sugar per serving. 

As expected, every rule has its exceptions.  The rule does not apply to raw, unprocessed foods.  For example, while fruit has sugar, the benefits of fruit outweigh the risk. Also, be realistic - if you like a certain peanut butter that happens to have 9 grams of sugar, go for it.

Avoiding sugar will have a terrific effect on your physical health, and your mood as you'll suffer fewer sugar crashes.   Give it a try.  See how much better you feel.

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

       

The Skinny on Sleep (and naps)...

Blanket statement:  You sleep too little.  

Waking up tired is a terrible feeling, spending your day tired is even worse.  Nothing ruins a day more than thinking about bedtime immediately after your alarm goes off.  Unfortunately, many of us spend our days in a sleep deprived haze . 

1.  Benefits of Sleep.  

This could fill volumes...here are some of the biggest hits:

1. Heart Health:  Sleeping reduces the work load of your body, giving the cardiovascular system a much needed rest from the constant pumping, processing, and oxygenating that our bodies require.
2. Stress Reduction:  Sleeping reduces blood pressure, as well as the the stress hormone Corstisol (which by the way can increase fat retention).  
3. Improved Memory: Your brain needs time to relax.  Zoning out to Reality TV, or listening to music is insufficient; the brain is constantly stimulated.  However, sleep lets the brain slow down and play (i.e. dream), relaxing a bit. 
4. Controls Body Weight:  Sleep deprivation leads to hormone imbalances (see #2).  This can make weight loss more difficult, and muscle development even harder.
5. Maintain Even Temper:  Adequate sleep can prevent dramatic mood swings.  Think about every movie centered around new parents - they're tired and stressed out.  This leads to lashing out (often comedically) at their spouse or partner.  Unfortunately, in real life lashing doesn't ever seem to end in hilarity.  

2.  Assuring Good Sleep.  

1. Avoid excessive alcohol within a few hours of bedtime.
2. Avoid caffeine (which includes chocolate) within a few hours of bedtime.
3. Exercise regularly and with intensity - just not right before bedtime.
4. Go to sleep and get up at the same time every day (even on weekends).  This establishes a pattern.  Our bodies love patterns.  
5. Drink tea or take a hot bath an hour or so before bed.  Try scented bath oil.
6. Drink plenty of water.  Why waste precious sleep time waking up for a glass of water at 3:00 a.m.?
7. Load your calories early in the day and slowly reduce your caloric intake as the day progresses.  A body in "digestion mode" is not a body in "sleep mode".
8. Don't read on your phone or wireless device before bed - the light from the screen can disrupt your biorhtym  Also - try  to keep your phone, computer, iPad, pager (if you actually still have one), iPod, or lap top out of the bedroom.  

3.  Your Bedroom;

1. Dark and quiet.  
2. If you have thoughts running through your head, turn on a fan or other white noise.  This gives the brain something to focus on, so you body can fall asleep.
3. TV Off - at bedtime.  Watch before bed if you need to.
4. Make sure you have a good bed, good bedding, and good pillows.

4.  Sex and Sleep:

1. This is your bedroom's primary purpose - focus on them when you're in bed.

5.  Naps:

1. Naps are awesome in every way.  Take one whenever you need.  Naps increase your productivity, mental clarity, mood, focus, and metabolism.  Ideally, no less than 20 minutes and no longer than about 30.  Too short and you wake up feeling worse, too long and you risk trouble falling asleep at night.

Sleep is important.  Saying you "only got 4 hours of sleep" last night doesn't make you cool, it doesn't make you tough.  It makes you prone to heart disease, weight gain, mood swings, and memory loss - all things that suck.   Don't be that guy.

Be the guy who is heart disease-free, of a healthy weight with an even mood and has instant recall of important facts (and all the useless ones that make you so much fun at parties).

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

DailyFit February 11

Since 2009 we have provided routine workouts for anyone's use.

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

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

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

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

Beginner/Intermediate

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

Activity A: 3 Sets || 15 - 18 Repetitions || 60 seconds rest
1.  Thruster
2.  Stability Ball Abdominal Roll Out  

Activity B: 3 Sets || 15 - 18 Repetitions || 60 seconds rest
1.  Dumbbell Goblet Squat
2.  Australian Row       

Activity C: 3 Sets || 15 - 18 Repetitions || 60 seconds rest
1.  Kettlebell (or dumbbell) Swing
2.  Overhead Shoulder Press

Activity D (Optional):
1.  Battling Ropes: Goal time is 120 seconds.  Take breaks as needed, but get to 120 total seconds of BATTLE!

Static Stretch
     
Advanced

Activity A: 5 Sets || 5  Repetitions ||  Rest as long as needed
1.  Barbell Front Squat
2.  Turkish Getups

Activity B: 5 Sets || 5  Repetitions ||  Rest as long as needed
1.  Weighted Chin-Ups
2.  Power Pushups
3.  Kettlebell Swings

Activity C: 2 Sets || 90 - 120 seconds rest
1.  Prowler or Sled Push - 100 yards

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: Thrusters
Hearts : Alternative Reverse Lunges
Spades : Renegade Rows
Clover : Plank to Pushup

DailyFit February 1

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

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

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

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

Beginner/Intermediate

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

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

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

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

Static Stretch
      
Advanced

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

*Flexed Arm Hang position if possible. 

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

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

Static Stretch

FitDeck

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

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

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

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

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

DailyFit January 30

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

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

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

Beginner/Intermediate

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

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

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

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

Static Stretch
       
Advanced

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

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

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

Foam Roll

FitDeck

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

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

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

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

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