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.
Saturday, April 11, 2009
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.
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