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Friday, May 27, 2011

F.I.T.E Club Workout



Aloha Everyone!
I just completed our FITE Club Workout and I feel amazing!! Early morning workouts are definitely "my" time. After a hard workout, shower, and a protein coffee it is amazing how much energy I have!! Have you determined the best time for you to work out yet? If you haven't, you need to experiment with your times. A workout after a long day of work is not always the best time. You might not be a "morning" person, but I encourage you to try different times. You will know almost immediately after your workout if that is "your" time. You will feel powerful, energized, and invigorated!!

Have your guys heard about the FITE Club yet? It stands for Friday Interval Training Experience. This is a early morning Friday workout that Robin Zukowski started months ago. As we speak, Robin is on her way to Hawaii with the girls to sip on Umbrella drinks and enjoy the sun, so she asked me to lead the group.

Rule #1 of FITE Club: Tell everyone about the FITE Club!!!




So here was our workout today:

*Dynamic Warm up
*Strength: 50-10-5 (50 sec. work followed by 10 sec. rest, 5 exercises), 4 rounds
1. Dumbbell curl to overhead press
2. Kettle Bell Goblet Squat(picture below)
3. Cable machine single arm row
4. Lunge with Medicine ball chop
5. TRX power pull (see picture above)

Sprint Interval: 3 rounds
1. 1/4 mile sprint on treadmill, bike, or rower (record time each round)
2. Lumber jack lift to press (picture at top)
3. Stability Ball cobra with weight
4. Stability ball plank with reach.



Sprint Times:
Diane:Row
1:48.9
1:44.9
1:43.7

Adam: Run
2:02
1:52
1:39

Scott: Run
2:15..sandbagging:)
1:53
1:42

Jim: Row
2:12 (500)
1:53
1:42

Everyone did awesome and had fun. See you next week!!
Train For Life!!
Scott

Sunday, May 15, 2011

Hey Everyone,
Try this to improve your upper body posture and core control.

Train for Life!
Scott

Kettle Bell Romanian Dead Llift

Hey Everyone,
Here is a great exercise that will wake up your posterior chain!!

Give it a try and enjoy

Train for Life!!
Scott

Wednesday, May 4, 2011

"Take heavy Sh** and lift it over your head!!"

Hey Everyone,
You never know what tomorrow holds... I am definitely a schedule guy. I like to know what I am doing and when I am doing it well before I actually do it. These past two weeks has been a great test for me to see how well I can manage off of my normal schedule? We all have unexpected challenges that occur throughout our lives and how you handle those challenges, I believe, comes from preparation and planning. Over the past couple of weeks I have had to mix in unexpected travel with expected travel, while rescheduling and juggling my client load to help accommodate my wife's travel schedule. As is life as a dad, husband, and a fitness professional. I know that I am preaching to the choir, but despite all the craziness in my schedule I have been able to eat well (healthy), and stay consistent with my workouts. All thanks to proper planning and execution.

Here are a couple of workouts and tips I have heard and done over the past week.

Tip #1: The secret to fitness results"Take heavy shit and lift it over your head" Thomas Plummer..... sounds pretty simple

Tip #2: "The 5,4,3,2,1, rule" Brett Klika (Fitness Quest 10)
5- Have 5 small meals a day.
4- Have a least 4 pints of water per day (more if you are an athlete)
3- eat every 3 hours.
2- Look at the ingredients in your food. There should be no more than 2 ingredients.
1-? I didn't hear them say a #1, so I will throw in my own, have at least 1 serving of fish oil per day(serving size will vary per person)

Workout #1

-Dynamic Warm-up, 10-12 min.

-Core Series
Stability Ball Plank, 45 sec.
Side Plank, 20 sec. each side
TRX resisted rotation

-Strength
Kettle Bell Swing, pick a weight, 30 sec.
TRX Atomic Push-ups, 30 sec.
Kettle Bell swing curl, 30 sec.
Kettle Bell goblet squat, pick a weight, 30 sec.
(complete the 4 exercises above as a circuit. 45 seconds rest between sets. Complete 4- 5 sets.)

-Finisher(metabolic)
Val slide mountain climbers, 30 sec.
Plate pushes, 30 meters
Rope whips, 30 seconds
Dynamax slam squats, 30 seconds.
(complete the above as a circuit, 2-3 times.)

Workout #2
-Dynamic Warm-up

-Core Series
Medicine Ball S2S(side to side) slams, 20 reps
Stability ball kneeling role outs, 15 reps
Reverse crunches

-Strength
Split squats(back foot on bench), pick a weight, 15 reps each side, 3 sets
Push-up variations, to fatigue, 3 sets
Kettle Bell single arm snatch, pick a weight, 15 reps each side, 3 sets
Kettle Bell renegade row (plank row), 8 reps each arm, 3 sets

-Finisher
Burpees broad jumps, 10 reps
Medicine ball toe taps, 30 taps
Sky divers, 15 reps
(complete the above as a circuit, 2-3 times.)

Train For Life!
Scott

"Life Is Motion"

"Life Is Motion"
Turkish Get Up