So I spent the majority of the morning running errands and at 2pm I knew I needed to blow off some steam, so I headed over to Club One to get my workout on an to hit the heavy bag.
This is what transpired at the gym!
8 sets of close grip pull ups. 10 reps per set
4 sets of wide lat pull downs
4 sets of close grip lat pull downs
7-10 reps per set
Chest press 6 sets 10 reps per set
Double crunch 6 sets 25 reps per set
Stagger step cable fly 5 sets 10-12 reps per set
Hanging leg raise 5 sets 10 reps per set
The time was getting close to having to leave to go see a client so I stopped there. Nice pump and sweat accomplished and headed to the heavy bag.
I did 100 of the following:
Left/right
Jabs
Hooks
Cross'
20, 4 hit combos
20, 6 hit combos
3 minutes south paw
3 minutes regular
Done dadda!
FYI my shoulders were killing me so I know it was a good one!
Enjoy and remember to switch it up!!
Lunch was chicken and quinoa.
Supplement was con-Crete creatine. 1 pill.
http://www.expertboxing.com/bag-training/10-heavy-bag-training-tips
Tuesday, July 30, 2013
Proof of YokeFit
My personal YokeFit class.
Greg during YokeFit. Now everyone can be equipped with a HRM and have their data accessible from their own computer!! FCBA!!
Whats new?
Fitness is an ever changing industry. There are always new diets, equipment, races, tools, debates, etc! Its a 100k a year job to try and keep up with all this...well...mostly crap!
Whats new, Diet is a huge part of changing your body. Lesson #1 stay away from fad diets. What works for one person may not be YOUR answer! Nutritionists too expensive? FCBA can hook you up with our Dietician for nice discount. Get a professionals opinion before you devote time and money into food preparations that may not be good for you.
Whats new, Fitness routines have to change for your body to get the most optimum of results. Especially if you are staying away from supplements and trying to do this all natural. It is imperative that you switch up your routine and add other styles of exercise into the mix. Don't be the huge buff dude or girl at the gym that can't do a pull up...yeah not even a kipping pull up. That is a useless form of being fit.
What else is new is that YokeFit burns an average of 600-830 calories in 45minutes. The more calories burned, the more effort you put into the workout. This is a crazy high statistic that only a 6:30min mile pace for an hour can beat. Check the website for pricing! We just lowered the prices!
Whats new Tough Mudder? So last year for Tough Mudder, my first one btw, I recruited a team of 5 and 1 was a tad hungover and joined a later heat! bhaha! This year is a little different. Team Fugettaboutit has 2 satellite teams as well, totaling 31 people so far! Some did the TM in July while the rest of us are doing the September TM. Cabin booked and training like a beast EVERYDAY! If you want to join send me an email through my website and I'll hook you up with our team info. Can not wait for this 12miles at 12k feet above sea level and 21 obstacle debauchery! Mud madness!!!! PS #MudderChicksAreHot and the casinos are 10 minutes away....
Whats new supplements, EAS sponsored my Tough Mudder Team last year. This time I am sponsoring us via Max Muscle. After lots and lots of supplement investigation I have decided to use and sell only the best (not the popular). MaxPro Protein powder is by far the cleanest I have found. Yes it is true and the ingredients are actually GUARANTEED! Which is not the case anywhere else because the FDA doesn't have those laws in place.... ZERO sugar and only 10 calories from fat, 130 calories per serving! Beat that EAS! Also going to sell and EFA (Essential Fatty Acid) complex including the fat burner CLA.
www.fitclubbayarea.com
Whats new, Diet is a huge part of changing your body. Lesson #1 stay away from fad diets. What works for one person may not be YOUR answer! Nutritionists too expensive? FCBA can hook you up with our Dietician for nice discount. Get a professionals opinion before you devote time and money into food preparations that may not be good for you.
Whats new, Fitness routines have to change for your body to get the most optimum of results. Especially if you are staying away from supplements and trying to do this all natural. It is imperative that you switch up your routine and add other styles of exercise into the mix. Don't be the huge buff dude or girl at the gym that can't do a pull up...yeah not even a kipping pull up. That is a useless form of being fit.
What else is new is that YokeFit burns an average of 600-830 calories in 45minutes. The more calories burned, the more effort you put into the workout. This is a crazy high statistic that only a 6:30min mile pace for an hour can beat. Check the website for pricing! We just lowered the prices!
Whats new Tough Mudder? So last year for Tough Mudder, my first one btw, I recruited a team of 5 and 1 was a tad hungover and joined a later heat! bhaha! This year is a little different. Team Fugettaboutit has 2 satellite teams as well, totaling 31 people so far! Some did the TM in July while the rest of us are doing the September TM. Cabin booked and training like a beast EVERYDAY! If you want to join send me an email through my website and I'll hook you up with our team info. Can not wait for this 12miles at 12k feet above sea level and 21 obstacle debauchery! Mud madness!!!! PS #MudderChicksAreHot and the casinos are 10 minutes away....
Whats new supplements, EAS sponsored my Tough Mudder Team last year. This time I am sponsoring us via Max Muscle. After lots and lots of supplement investigation I have decided to use and sell only the best (not the popular). MaxPro Protein powder is by far the cleanest I have found. Yes it is true and the ingredients are actually GUARANTEED! Which is not the case anywhere else because the FDA doesn't have those laws in place.... ZERO sugar and only 10 calories from fat, 130 calories per serving! Beat that EAS! Also going to sell and EFA (Essential Fatty Acid) complex including the fat burner CLA.
www.fitclubbayarea.com
Thursday, June 20, 2013
Stay life fit
Lots of fads come and go. You know, the ones like the caveman diet, Atkins, south beach, Fonda, LaLanne etc. Fitness just can not stay the same as time goes on, and neither can your diet.
Arnold made raw power, roids and being a physical monster popular. In his prime, he was a beast. Now he has gone through heart surgeries and can not exercise as I'm sure he would like too. Shortly after, the fad of 'machine' workouts took the world by storm. They came out with a machine specifically designed for almost everything. And charged you an arm and a leg for each one! Then a mixture of machine and free weights was the must do exercise system. Next thing you know, circuit training was the ONLY way to get results, curves, Pilates, Bikram, resistance bands, P90x, Insanity and many many more. Including TRX and ViPer training.
Here is my beliefs and how I base working out. Change. Like life constantly throws different obstacles at you that forces you to adapt to the situation to overcome it. Working out, living a healthier life style, nutrition all need to be subject change to benefit an individual optimally. Like working out, if you strength train only but switch up exercises, rotation, days of the week, you only reap the benefits of strength training. Your body and the way it works becomes 1 dimensional. Same for CrossFit, yoga, Pilates etc. you become good at 1 type or specific form of exercise. That helps you in a limited fashion. Take an MMA fighter for instance. He works out in different types of martial arts, different forms of strength conditioning, resistance training, cardiovascular conditioning, stretching etc. He/she is well adapted for many different things life and sport can throw his/her way.
Their physiques look superior, their muscle endurance is greater and their bodies are taking in a healthier and more well rounded variety of nutrients. Would you take a Ferrari to get a tune up at Arco? No way. You'd go to a specialist. Someone who can maintain your Ferraris most optimal and 'healthiest' performance level.
Your body should be taken seriously and in the same fashion.
Yes I own my own gym and admit I am no expert in every form of exercise. There is a huge difference from being textbook smart and functional real life 'exercise' intelligence.
The way I like training people is to be functional and prepared for life and your everyday movements. To build a superior athlete and all around species of a normal everyday person. To do that my training adapts. We take the best. Not the fad but the BEST and combine them in a way that makes your body it's best.
We find the best trainers in their specialties and bring them in. We learn from each other. We build, constantly.
I had the privilege of hearing about the YokeBar. I had a greater privilege of participating in a YokeFit class with high school wrestlers, business women and a 50 year old coach. I saw how beneficial this style was to EVERYBODY and how it could possibly be the 'difference maker' from being a runner up, to a champion. I got my butt kicked in this workout. This was right after I rocked Tough Mudder and completed every obstacle first try. YokeFit handed me a beating I was not prepared for. It's a combination of proven exercises to make u faster, stronger (especially in those positions that normally cause injury) increase muscular endurance and stamina, push your cardio to a similar level of being in a fight. You use everything at once yet isolate the intended muscle group in that particular exercise. Mr. Locsin, the YokeBar creator is a walking example of how amazing this tool and form of exercise is. It changes. It increases. You see how strong you are getting and how much harder you can push yourself. It is for everybody.
I like being well rounded and physically and mentally able to do many things. To execute them without injury. To push my exercise to higher and tougher levels so that life in whole becomes easier.
Here at FitClub Bat Area, we get you physically and mentally prepared for the toughness that life, sport or hobby can throw at you.
The Infusion of Life and Fitness
Wednesday, June 12, 2013
Recently
What up Fit Fans,
Been busy lining up promos on deal sites!!!! Lots of amazing deals coming and the first one launches Monday on Got Daily Deals. YokeFit and PT, super low price!!
I am including a picture of a client doing what's called a 'sit out' and push up/crunch on the YokeBar. I'll have more action shots soon and some will be on the website as well.
Allow me to introduce:
Friday, May 31, 2013
YokeFit deal almost over!
Tomorrow is the last day to get an unlimited amount of YokeFit classes per month for $100!!! Many have purchased but we always have spots to fill and times to add! Stop by the gym, drop me an email or call and reserve your place! Come by and check it out, once you YokeFit, you'll always YokeFit!
The website is getting a major face lift but you can still view it at www.fitclubbayarea.com
Like the facebook page and find up to date info https://www.facebook.com/pages/FitClub-Bay-Area/182990085070733
If you don't know what a YokeBar is then click this link and watch a testimonial from the San Francisco 49ers. http://www.yokebar.com/
Hope to see you hear soon! And if you were wondering, we burn around 1,100 calories in the 45min YokeFit class.
The website is getting a major face lift but you can still view it at www.fitclubbayarea.com
Like the facebook page and find up to date info https://www.facebook.com/pages/FitClub-Bay-Area/182990085070733
If you don't know what a YokeBar is then click this link and watch a testimonial from the San Francisco 49ers. http://www.yokebar.com/
Hope to see you hear soon! And if you were wondering, we burn around 1,100 calories in the 45min YokeFit class.
Friday, May 24, 2013
New name new gym
It's called the YokeBar. 49ers have it. Seahawks have it. I have it. If u use TRX then use the Yoke you will never go back to the TRX again. It's beneficial to everyone! Upcoming LivingSocial deal will get you hooked up! Or you can email me, stop by the gym and get a free workout. Early promo of $100 for a month of unlimited classes. Ends June 1st!
The Infusion of Life and Fitness. 
Hope to see you at FitClub Bay Area.
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