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

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

"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

Urban Legends of Fitness- The Fat Burning Zone

Hey Everyone,
This post is for all you treadmill walkers that think you are burning copious amounts of fat while strolling leisurely on the treadmill in the "Fat Burning Zone".

Mike Boyle does a great job in this article explaining how you can be much more successful in your fat loss endeavors. Read Below.

Living Life with NO Excuses.......No Regrets!!
Scott

Is there a fat burning zone and Does it matter?


If you’ve been reading this blog on a consistent basis you
probably already know where I’m going with this one.

You guessed it. The Fat Burning Zone is another of the urban
legends of fitness.

Does anyone think that when they are in the so-called fat
burning zone that stored bodyfat melts off them like butter?

A little reality therapy is in order. The Fat Burning Zone is
a big fat lie. Here’s the truth.

1- The “fat burning zone” supposedly describes a level of
exercise that results in a larger number of the calories
burned during exercise being derived from fat. This does
not mean that stored bodyfat is the selective source. It only
describes the relative percentage of utilization of three
substrates, fat, carbohydrate and protein.

2- The fat burning zone actually describes what percentage of
calories burned are derived from fat as an energy source.

Do you know when you are burning the most calories from fat? Sorry.
The highest percentage of fat utilization is at rest. The more
intense the exercise becomes, the more carbohydrate is used as
a source.

Guess what. It doesn’t matter. The reality is that it’s about
the number of calories burned, not the number of those calories
that come from fat as a source. If the fat burning zone idea
actually worked we could get extremely lean by simply sitting still.

Guess again. That doesn’t work, does it.

Confused, let’s use a mathematical example.

Lets assume that we have two identical exercisers who are going to
exercise for twenty minutes. Exerciser one is doing a slow walk to
stay “in the fat burning zone”. Exerciser two is going to run hard
for twenty minutes. To keep the example simple we will assume that
exerciser one will derive forty percent of his or her calories from
fat. Exerciser two will move out of the fat burning zone and only
derive 20 percent of his or her calories from fat.

Exerciser one will walk at 3 miles per hour and will cover one
mile in twenty minutes. This will result in a caloric expenditure
of 100 calories with 40 calories coming from fat.

Exerciser two will run at 7.5 miles per hour and will cover 2.5
miles in twenty minutes. This will result in a caloric expenditure
of 250 calories with 50 calories coming from fat.

Hmm, seems interesting. The exerciser in the “fat burning zone”
burned less calories and less calories from fat in the same amount
of time? The exerciser working harder and leaving the fat burning
zone burned 2.5 times as many calories and, 10 more calories from fat.

I rest my case. Figures lie and liars figure. Stop worrying about
burning fat and start worrying about working harder


Yours in strength,

Mike Boyle
http://www.FunctionalStrengthCoach3.com

Training Log- Wed. 3/30/2011: Pushing Strength

Workout of the Day: Wednesday 3/30/2011



Training Focus:
Pushing Strength

Warm-up:
Power Plate movement prep.
Shoulder mobility
Active chest swings

Workout:

A. Overhead squats, 10x
3 sets

B1. Dumbbell incline chest press, 10x
B2. Concept Row, 300 meters fast as possible
3 sets

C1. Machine Chest Fly, 10x
C2. Machine Post fly(rear delts), 10x
3 sets

D. Dumbbell triceps overhead press, 10x
3 sets

E1. Ab wheel roll-outs, 10x
E2. Pilates stuff w/ body bar, 10x

Although the focus of today's workout was pushing strength, I had to include a "big bang" exercise with the overhead squat. Then I was feeling like I needed a little additional core work at the end.
Enjoy, good luck, and train hard!!

Power Book List.... Business Edition!

Hey Everyone,
I just got back from the IHRSA convention in San Fransisco. As always, it was a great experience. I had the opportunity to listen to many successful business leaders both inside and outside of our industry including: Daniel Pink, Patrick Lencioni. and my favorite of the week was Zappos Ceo, Tony Hsieh.

Their presentations inspired me to continue to grow as a leader. So, today I wanted help inspire you to grow by sharing a list of some of my favorite books on leadership and business. These are great books that can help you grow regardless of your position or title. Whether you are a owner, CEO, manager, employee, a student, or a parent, we all have room to grow and these books have helped millions of people do just that.

The One Minute Manager. Kenneth Blanchard, and Spencer Johnson
Good To Great. Jim Collins
The E Myth. Michael Gerber
Jack Welch and The 4E's of Leadership. Jeffrey A. Krames
Leadership. Rudolph W. Giullani

Currently Reading......
How to Win Customers & Keep them for Life. Michael LeBoeuf
Delivering Happiness. Tony Hsieh

Future Reading.....
Drive, The Surprising Truth about what Motivates us. Daniel Pink
Tribal Leadership

I hope you enjoy growing and getting better with these books like I have. In a future blog I will provide a list of fitness, exercise, and sports medicine books to peak your interest and help you grow physically as well as mentally.

Living Life with no Regrets....... No Excuses!!!
Scott