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."