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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

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