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