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