7 Minute Workout:

7 Minutes - if nothing else, give 7 minutes.

The following is a 7 minute workout (two actually), one contemplates access to equipment the other none is required.  This is an intense workout designed for use when you're in a pinch, desperate for time and equally desperate for a workout.  This is not designed to supplant your routine training sessions.

7-Minute A - No Equipment:
Perform 30 seconds of each activity
Rest as little as needed between activities

1.  Prisoner Squat
2.  Abdominal Crunches
3.  Hip Thrusts
4.  Pushups
5.  Reverse Lunges
6.  Plank
7.  Wall-Sit
8.  Russian Step-ups (30s/leg)
9.  Side Plank (30s/side)
10. High Knee Runs
11. Squat Thrusts
12.  Mountain Climbers

7-Minute B - Kettlebell, Dumbbells or Sandbag
Perform 30 seconds of each activity
Rest as little as needed between activities
1.  Kettlebell Swing (DB Swing, or Sandbag Clean)
2.  Prisoner Squat
3.  Pushups
4.  Bent-Over Row
5.  Reverse Lunges
6.  Plank
7.  Wall Sit
8.  Shoulder Press
9.  Russian Step-Up (30s/side)
10. Side Plank (30s/side)
11. Squat Thrusts
12. Mountain Climbers

When you're pinched for time - complete one circuit.  If you have more time, complete up to three.  Rest at least 2 minutes between each circuit. 

Leading From the Front...

Leading From the Front:  To show the way by going in advance.  An uncommon phrase, but not an unimportant phrase.  Not advice, but a mindset.

Too many of us fail at self-reflection, we fail to look at ourselves before we look at others.  We offer advice and judgment to others, without giving any thought of the same upon ourselves.  Of course, our friends, family, and co-workers may seek our advice, our trusted counsel and guidance.  Of course, we should oblige their request, listen intently and provide as truly an objective reply as is possible.  We should not dole out advice without request, we should not judge others more harshly than we judge ourselves.  Yes, I recognize how preachy and sanctimonious the preceding sounds, allow me to develop some context.

The morning of July 4 I went to the gym.  Lately I've stopped wearing ear phones, replacing the music with the sounds of the gym and my own thoughts.  That morning, I overheard a nasty conversation between two other male members, lamenting the outfit choices of a few overweight female members.  Neither of these men were physically fit (objectively or subjectively), the older one extremely overweight, the younger one fast on his way.   This, in and of itself, is nothing unusual at a gym.  But it gets better...

The older one explained to the younger one that he is a "Strength and Conditioning Specialist", and the workout they were about to begin was specially developed for athletes, such as himself.  Off  they went to perform:  Squats on their toes, dead-lifts with rounded backs, and kettlebell "snatches" that defy all reasonable explanation.  Bottom line - this "Specialist" was clearly self-titled.  For three reasons he didn't Lead From the Front:  He was not physically fit, he was not well educated, and he believed himself superior to others of similar physical appearance.

I've been waiting for this perfect tri-fecta, any one component enough for someone to fail at Leading From the Front.  Everyday I see highly educated trainers, who don't train themselves with intensity, are overweight, or lazy.  Everyday I see physically fit trainers without an ounce of education. Everyday I see highly educated, physically fit trainers casting judgement on others in the gym.  Not until July 4 did I see an overweight, uneducated, judgmental "trainer".  Not only did he Fail to Lead From the Front...he's showing others that it's OK, and acceptable.  It's not.  

Give advice on something you know about, but only if you take it yourself.  Help others when they ask for it, not when you believe they need it.  Cast no judgement on others, under any circumstance.  These are difficult, even for the healthiest, most confident, most secure of us.  But, try.  Lead From the Front.  Show others the way after you've already gone.

When you're looking to change your life, consider from whom you seek advice.  Consider their experiences and backgrounds and preconceptions.  You need experts, plenty of them for plenty of issues, but choose your experts wisely.  Don't choose an accountant who declared bankruptcy, don't choose a mechanic who doesn't drive a car, and don't choose a trainer who doesn't train hard...both him- or herself, and you.

 

The Little Things

Little Things Add Up:

Consider the time you spend engaged in structured exercise each week. Even 60 minutes a day is only about 4% of your day. The other 96% is lifestyle and diet. We’ve discussed diet here recently, today we’ll focus on lifestyle.

Little things add up. The following are almost stupid simple, but easily overlooked techniques to add that little bit extra.

1. Parking. Park in the last possible space in the lot. This could easily add 200 or 300 additional steps to and from, while costing you maybe 45 seconds.

2. Lunch. Walk at lunch. Walk at lunch. Walk at lunch. The benefits of walking are always overlooked. Walking burns fat and calories, strengthens our backs, and enhances our posture.

Being outside, in the sun gives a health dose of Vitamin D, and the fresh air will provide an additional boost of energy.

3. Carry Groceries. If you’re stopping by the supermarket to pick up a few things use a basket. If you’re shopping for more than a basket can hold, use the cart but carry your groceries from the cart to the car (even if it takes multiple trips).

4. Activity Reminder. Set a reminder, at regular intervals, to stand up, walk around, do 10 jumping jacks, whatever. Use your phone or your calendar.

5. Stairs. Stupid simple gain. Take. The. Stairs. Skip the elevator, skip the escalator.

6. Stand. If you work a desk job, stand for part of your day. Read documents standing up (use a filing cabinet or shelf if you need to). Talk on the phone standing up, or even walking around.

7. Talk Face-to-Face. Ditch email and skip the phone call if you need to communicate with someone down the hall.

8. Stay Active. The average American spends 34 hours watching TV each week. The average commercial break is 105 seconds. If there are even 4 commercial breaks per hour that is 238 minutes of commercials per week – FOUR HOURS!! Get up and move: Pushups, walk up and down the stairs, jump up and down, run sprints...whatever, just move!

Like I said, the little things add up...you may be killing it in the gym, but inactive otherwise. These little things will add up.

Dietary Planning:

Failing to Plan is Planning to Fail.  Clean eating isn't easy in today's world.  Our lives are busy, healthful, quick food options are scarce, and non-nutritious, easy food items are everywhere.  There's no trick to clean eating, it takes discipline and commitment.  It's about "wanting to do it" rather than "knowing you need to do it".   However, the following are some tips to make things just a little easier.

 

1.  Plan Your Week.  Sit down on Sunday morning and plan your meals for the week.  This may involve two or three large meals, portioned out, or a different meal each day.  Personally, I prefer a few large meals portioned out for each day.  Sure, with this strategy I'm eating the same meal at the same time every day, but that works for me; especially because I'm perpetually short on time.

 

Focus on the balance of your meals.  If you're making a great chicken dish, make sure you're adding roasted vegetables on the side.  Don't let one particular macro-nutrient (protein, fat, carb) dominate your diet; our bodies need a balance of the three.  The balance depends entirely on your particular goals, but a good starting point is 40% Carbohydrates, 30% Protein, and 30% unsaturated fat.  

 

2.  Daily Staples.  Variety is great, but may also be overwhelming.  Just like your workout routine needs staple movements (squats, deadlifts, chin-ups, etc.) your diet needs staple foods: 

• Nutrition Bar - at least 15 grams of protein, low sugar (cold processed if possible);
• Yogurt - low sugar, Icelandic or Greek are the highest protein options.  Buy plain, add your own fruit;
• Eggs - They cook quickly, pack a powerful protein punch, and, when hardboiled, travel easily;
• Nuts - No refrigeration required, great balance of protein and fat;
• Oatmeal - About as unprocessed a grain as you can find, mix it with Peanut Butter and milk for a perfectly balanced breakfast;
• Regular Peanut Butter - Unsaturated fat, high in protein.  Avoid reduced fat - it's nominally reduced and we're done demonizing fat.  Also, ONLY organic...farmers plant peanuts as a "cleaner crop" between plantings.  The peanut absorbs pesticides, toxins, carcinogens;
• Beef Jerky - It's high in sodium but is great if you're in a pinch for a lean, high protein snack.  Also try Bison Jerky, and Turkey Jerky for lower cholesterol options;
• Cheese - This will be hotly debated, but in limited quantities cheese is a great source of protein;
• Fruit -  Eat 2 pieces of fruit every day;
• Vegetables - go crazy.  Dip them in Greek Yogurt, or Tzatziki Sauce.   

3.  Know Your Surroundings.  Inevitably we all have forgotten our lunches, been called out of the office last minute, or are traveling to unfamiliar places. 

 

Take the time to research the area around your office, or around your travel destination.  Locate grocery stores, Subway Sandwich* shops, or Salad Works.

 

If you find yourself on the road, getting hungry and without packed food, what do you do?  Do you know the healthiest food options at Starbucks or Dunkin Donuts?  McDonalds or Wendy's?  A little bit of time spent now, will yield great results later. 

 

Last, most of us have iPhones, Droids, or other Smartphones.  Find Apps to support you.  Most fast food chains have Apps that include their nutritional information.  There are even Apps that locate healthy eating options based on your current location.  $.99 for peace of mind...seems worth it. 

 

While there's no magic to keeping a health diet, these tips make it just a little easier .

 

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

 

*Like cheese, debatable.  Use Subway if you can't find any other options.  While certainly not a terrific choice, you can easily manage your calories and fats here. 

A watchful eye...

A recent scientific study conducted in the United Kingdom determined people are more honest when they are being watched.  While this likely is not a surprise, the surprising part is that people also are more honest when they're being watched by a painting. 

The study involved an "Honor System" in an office kitchen.  Employees were to put money in a jar in exchange for a hot beverage.  The researchers put a photograph of an inanimate object above the jar and recorded as employees routinely deposited less than the "suggested" drink price.

Researchers then put various photographs of eyes.  All of which varied by gender, head orientation, etc., but always the eyes were focused right on the jar.  This time, the deposits in the jar spiked dramatically.  When eyes were watching, honesty increased.   

How this relates to health and fitness:  Everyone of us have sneaked a cookie or an ice cream scoop late at night and denied it to others, or even ourselves.  However, if eyes are watching you, you're more likely to be honest with others and with yourself.  Consider the kitchen experiment - these individuals were more honest with themselves because a pair of eyes was watching.  No actual person, just a painting of eyes.

If you're struggling to maintain clean eating and have temptation in your house, at your office, in your car, then put up some eyes...to watch you.  Don't paint something, or tear out a page of a magazine...try a small mirror.  Tape a mirror to the back of the cabinet in which you keep the foods you're most likely to cheat with.  When you open the door and grab the Oreos or Potato Chips, you'll find your eyes staring back at you.  You'll not only see yourself doing what you shouldn't be doing, you'll also see what you look like when you're doing what you shouldn't be doing.

I acknowledge this sounds weird, maybe even creepy.  Staring at yourself when you reach for junk food may or may not help you lose weight, but it's one more tool for the toolbox as you work so hard to get to the place you want to be.

Try this, and in a year you may say "That helped so much!  I'm so glad I did it."  or you might find yourself saying  "That really didn't help at all!  But at least I tried it". Either way, you're no worse off.

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

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