DailyFit January 23

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

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

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

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

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

Beginner/Intermediate

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

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

1.  Dumbbell or Kettlebell Swing

2.  Cable Rotational Chop     

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

1.  Reverse Lunges

2.  Squat Jumps - 5 repetitions

3.  Australian Row

4.  Medicine Ball Slams - 5 repetitions

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

1.  Hamstring Curls

2.  Butt Kickers - 10 repetitions/leg

3.  Pushups

4.  Power Pushups - 5 repetitions

Activity D (Optional): 5 - 10 Rounds

1.  Squat Thrusts 10 seconds exertion 10 seconds rest     

Static Stretch

       

  

Advanced

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

1.  Kettlebell Half Snatch

2.  Ab-wheel rollout

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

1.  Goblet Squats

2.  Chin ups

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

1.  Dumbbell Deadlift

2.  Kettlebell Pushups

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

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

Static Stretch

FitDeck

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

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

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

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

Diamond : Bent-Over Row

Hearts : Squat-hops

Spades : Thruster

Clover : Mountain Climber

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

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

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

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

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

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

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

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

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

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

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

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

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