Daily Fit November 9 2012

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

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

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

Beginner/Intermediate

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

Activity A: 3 Sets || 10 - 15 Repetitions || 45 - 60 seconds rest

1.  Thrusters
2.  Mountain Climbers

Activity B: 3 Sets 10 - 15 Repetitions

1.  Dumbbell Squat
2.  Cable Rows

Activity C: 3 Sets 10 - 15 Repetitions

1.  Lying Leg Raises
2.  Pushups

Static Stretch


Advanced

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

Activity A: 3 Sets || 5 Repetitions || 60 - 90 seconds rest

1.  Hang Clean
2.  Cable Chop

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

1.  Barbell Front Squat
2.  Dumbbell Bench Row

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

1. Power Pushups
2. Traveling Lunge

Activity D:

1.  Loaded Carries  - 50 Yard Hex Bar Farmer's Walk, 50 Yard Waiter's Walk.

Foam Rolling Routine

Consistency...

I'm compulsive about my workouts.  I'm compulsive about my diet.  I'm sure it goes back to some emotional beating about my weight the school bully doled our, or some rejection from a girl I on whom I crushed hard.  Either way, I can't remember, but whatever psychological injury I've sustained, the result is a compulsive dedication to my fitness program and my diet.  Don't be like me.  Be consistent...but don't be like me.

It's important to realize that someone who exercises twice a week every week will be in better shape long term than the guy who exercises five days a week only during the summer.  Consistency is crucial...but not crazy consistency.  Missing a workout here or there in favor of a trip with friends, or dinner with your spouse, is perfectly acceptable, even encouraged. 

You're not going to get fat in one day, you're not going to lose 10 pounds from your bench, or 30 seconds from your mile time, in one day's time either.  Moral of this brief parable?  Exercise several times a week, at least, eat clean almost every day of the week, but give your body some rope and it will give you results.

November 6, 2012 - DailyFit

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

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

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

Beginner/Intermediate

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

Activity A: 3 Sets || 10 - 15 Repetitions || 45 - 60 seconds rest

1.  Kettbell or Dumbbell Swings
2.  Hanging Leg Raises

Activity B: 3 Sets 10 - 15 Repetitions

1.  Lunge Walk
2.  Chin-Ups

Activity C: 3 Sets 10 - 15 Repetitions

1.  Leg Curls
2.  Chest Press

Static Stretch


Advanced

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

Activity A: 3 Sets || 5 Repetitions || 60 - 90 seconds rest

1.  Kettlebell Snatch
2.  Windmill

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

1.  HEX Bar Deadlift
2.  Barbell Bench Press

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

1. Shoulder Press
2. Lying Hip Raise

Activity D:

1.  Battling Ropes - 4 minutes - 20 seconds on 10 seconds off.

Static Stretch

There is no way you don't have enough time...

No time...No time...No time. Likely the most common complaint we hear. No time to exercise, no time to make healthy eating choices, no time to relax. No time...No time...No time.

How is that possible? Take a good look around. We have blackberries and iPhones, email and web-conferencing, we have tele-commuting and pre-packaged everything.

How is that we never seem to have enough time? How is that we always feel rushed and frenetic? Take a good look around. We have jobs and kids, mortgages and car payments, sleep and family. Now take a closer look...do we also have dozens of after school activities for the kids? Do we work days that are far too long? Do we view exercise as a solitary activity that can't be done with family?

These stressors, these time pressures...many of them are self-inflicted. We race around day in day out trying to keep some semblance of order in an ever-increasingly demanding schedule. Our kids spend hours and hours practicing sports, instruments, and myriad other structured activities. We spend more time at work, watching our productivity plummet with our late afternoon energy levels. We race to the corner store for a cheeseburger or pizza instead of taking 10 minutes to think ahead in the morning. We have no problem forcing ourselves to work harder and longer, convincing ourselves that our children will be the next great superstar, and ignoring our true existence entirely.

I often wonder what keeps us all working at such a pace. Is it that we're trying to hide from ourselves; trying to distract ourselves from the realities in which we live? Is it that we're in constant competition with each other; competing for the biggest, or the best, or the most? What is it, I mean really...what is it? I'm asking because I'm in the weeds. I can't seem to figure it out...as I'm equally guilty as most everyone else.

Life is hard, sure. We need to work, we need to pay our bills, and provide comfort for our families. But take a step back, really examine the damage you're doing to the actual health of your family and yourself, in pursuit of this nebulous grandeur we all tend to seek.

All I'm looking for is 30 minutes each day. That's it. Email me (info@fit2youfitness.com), I'll tell you exactly how to spend those 30 minutes. I'll tell you how much better you'll feel, how grounded, how energized. All I ask is that you try it. Try it and see.

No time...no time...no time. Not true. You have the time...you just need to know how to use it.

--BA

Fit2youfitness.com - Philadelphia's premier provider of personal training, fitness, and wellness services. Corporate, Residential, and Group.

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

Some good tips about H1N1 (Swine Flu)

This message, currently in circulation, is written by a world renowned medical doctor who visited last week to lecture on the topic H1N1 (SWINE FLU),its origin and precautions. He is an MBBS,DRM,DNB (Intensivist and Thyroid specialist) having clinical experience of over 20 years. He has worked in and contributed to in several world renowned institutions.

The Message...........

"Thanks to media hype about H1N1, several people who trust me

have either approached or called me for advice. The hype in the

media about the utility of face masks and N95 respirators as

a tool for general protection against H1N1 can't be deplored

enough. Yesterday, a friend who listened wanted me to write

down briefly what I advised so that he could tell others in

similar words. Hence this short email to friends whom I have

advised recently (and others whom I haven't yet). Please

realize that this is not an official advice, especially the

one about face masks or N95.

Most N95 respirators are designed to filter 95% particulates

of 0.3µ, while the size of H1N1 virus is about 0.1µ. Hence,

dependence on N95 to protect against H1N1 is like protecting

against rain with an

umbrella made20of mosquito net.

Tamiflu does not kill but prevents H1N1 from further

proliferation till the virus limits itself in about 1-2

weeks (its natural cycle). H1N1, like other Influenza A

viruses, only infects the upper respiratory tract and

proliferates (only) there. The only portals of entry are the

nostrils and mouth/ throat. In a global epidemic of this

nature, it's almost impossible not coming into contact with

H1N1 in spite of all precautions. Contact with H1N1 is not

so much of a problem as proliferation is.

While you are still healthy and not showing any symptoms of

H1N1 infection, in order to prevent proliferation,

aggravation of symptoms and development of secondary

infections, some very simple steps - not fully highlighted

in most official communications - can be practiced (instead

of focusing on how to stock N95 or Tamiflu):

1. Frequent hand-washing (well highlighted in all official

communications).

2. "Hands-off-the-face" approach. Resist all temptations to

touch any part of face (unless you want to eat, bathe or *slap).

* Don't you love that one?

3. *Gargle twice a day with warm salt water (use Listerine

if you don't trust salt). *H1N1 takes 2-3 days after initial

infection in the throat/ nasal cavity to proliferate and

show characteristic symptoms. Simple gargling prevents

proliferation. In a way, gargling with salt water has the

same effect on a healthy individual that Tamiflu has on an

infected one. Don't underestimate this simple, inexpensive

and powerful preventative method.

4. Similar to 3 above, *clean your nostrils at least once

every day with warm salt water. *Not everybody may be good

at Jala Neti or Sutra Neti (very good Yoga asanas to clean

nasal cavities), but *blowing the nose hard once a day and

swabbing both nostrils with cotton buds dipped in warm salt

water is very effective in bringing down viral population.*

5. *Boost your natural immunity with foods that are rich in

Vitamin C (Amla and other citrus fruits). *If you have to

supplement with Vitamin C tablets, make sure that it also

has Zinc to boost absorption.

6.* Drink as much of warm liquids as you can. *Drinking warm

liquids has the same effect as gargling, but in the reverse

direction. They wash off proliferating viruses from the

throat into the stomach where they cannot survive,

proliferate or do any harm.

All these are simple ways to prevent, within means of most

households, and certainly much less painful than to wait in

long queues outside public hospitals."

-- Really try to pay attention to these tips. Simple things can keep maintain your health infinitely better than complex things.

Fit2You, Fitness LLC
Philadelphia's premier provider of in-home, corporate, and residential fitness services.

Hydration Equation:

The other day, between training sessions, I watch as a steady stream of exercisers paraded past the front desk; most of them purchasing one sport drink or another. Often Gatorade, of Powerade, or Propel. It really is astonishing how many members purchased these drinks...some even had two or three! I'd be willing to bet sports drinks outsold water by 2-to-1!

The desire to consume a beverage like this is likely fueled by smart marketing, and savvy advertising - the average recreational exerciser is making a mistake by drinking these; for several reasons.

First, these drinks are often laden with sugar, or sugar substitutes. Both of which are equally bad for you, for a variety of reasons. Sugar is a HUGE enemy in the fight to lose weight, and maintaina healthy weight. Sugar substitutes are little more than laboratory chemicals, whose long term effects we're not just beginning to understand.

Also, many sports drinks have sodium in them. This added sodium is actually there for a good reason: It induces thirst, so you drink more water. However, few actually drink water - they simply reach for another Gatorade.

I'm sure this all sound confusing...so let me explain. Sports drinks are designed for athletes exerting themselves at an extremely high level. These drinks include sugar for fast energy, sodium to induce thirst (and thus more water consumption for hydration), and electrolytes. The electrolytes are there to replace what is lost through sweat.

The issue with recreational exercisers drinking these sports drinks is that many simply don't exert themselves at a level necessary for a sports drink. The sugar only adds calories, making weight loss and weight maintenance more challenging.

So? What should you drink? Water. And for those of you who insist on replacing lost electrolytes, there are electrolyte enhanced waters (Smartwater). These enhanced waters give you the hydration benefits of the sports drink without any sugar, and without any calories.

Now I'm sure people will argue this point with me, and that's fine. Please feel free to email me: Info@fit2youfitness.com. I'm always up for a lively debate.

As always - If you've got it, flaunt it. If you don't, get it with us! Now get up, get out, and get fit!

--The Fit2You, Fitness team - Philadelphia's premier provider of health, wellness, and personal training...we come to you!

If it's in your head, go head. If it's in your chest,, take a rest.

When you're sick, exercise may make you feel tremendously better or tremendously worse.

Training while your ill is wholly dependent how sick and what sick. I know it seems like that sentence makes no sense, but I promise you it does.

An easy rule of thumb: If it's in your head, go ahead. If it's in your chest, take a rest. Exercise may actually reduce the severity and duration of a simple head cold (IE: Runny nose, stuffy ears, sore throat). Exercise stokes your metabolism, increases blood flow, and flushes toxins from the body. In a broader sense, exercise enhances your own immuno-defenses - those little parts of your body responsible for fighting off illness.

Now, if your hacking up a lung, puking your brains out, and "painting the porcelain", your best bet is to remove yourself from the gym until you are ALL better. Chest colds are often exacerbated by increased heart rates, and heavier breathing. Other types of sicknesses often cause dehydration and prevent you from eating properly; thus making you prone to dizziness, light-headedness, or even faint, while exercising.

One side note - if you're really sick, stay away from the gym. The gym is a breeding ground for viruses and bacteria. Everyone touches everything, people share water-fountains, and benches. The gym is the perfect place to spread illness.

So, remember - if it's in your head, go ahead. If it's in your chest, take a rest. I'll keep working on a rhyme for "vomit" and "diarrhea"...until then - if you have either, just stay away...from all of us!

If you have any questions, email us at info@fit2youfitness.com - a member of the team will respond very quickly.

--Fit2You Fitness, LLC
philadelphia and main-line provider of in-home, apartment, residential, and corporate fitness, health, and wellness service.s