5k recap

So we had a few clients run their first 5k yesterday! It was a nice, crisp morning and a good group or runners. R. F. And A. N. were the first timers. I paced with R. F. Because I lost A. N. in the crowd! We finished in under 30minutes. I looked around for A. N. but didn't see her. So I ran back against runner traffic to find her and ran her into the finish. It was a great experience and I'm proud of SFN clients! You're all awesome!
...when's the next one gonna be?

SFN on bloomspot

Join the craze in affordable fitness for the new year!!

SFN has trainers in different cities around the Bay Area!

SF- Jeremy Solitto

Oakland- Joe Coleman

San Jose- Shawn Dormishian

We are mobile and can serve the surrounding cities as well.
Purchase your package on the link below and lets start your new journey into the fitness world!!

http://www.bloomspot.com/san-francisco-travel-edition/solitto-fitness-and-nutrition/

Holiday deal of fitness for everyone~!

SFN will be on bloomspot tomorrow! 
3 Personal Training sessions = in SF, SJ & Oakland!!!
1-month unlimited boot camp
2-month unlimited boot camp
Boot camps are only in SF. BUT!! I am sure that the trainer you are matched with wouldn't
mind setting a group session up when you continue training.


Check the link out and buy your new body tomorrow! 12/11/2011
http://www.bloomspot.com/san-francisco-travel-edition/solitto-fitness-and-nutrition/

BloomSpot deal!

This Sunday the 11th, SFN is going to be featured on BloomSpot! Register on their website now if you don't already have an account. This deal is good in San Francisco, San Jose and Oakland!! Start the new year off right with a huge discount on Personal Training and Fit Club classes! Hope to see you there soon!

Unlimited personal training sessions

Let's be frank. Times are kinda rough for all of us. Economy sucks, prices for everything keep going up. So SFN is going to offer something legit for you who desire affordable fitness.
Unlimited personal training sessions for a 30day month. $400. Flat. Period. SFN can train you ANYWHERE! Let us know!

SFN Lil Sav Training!

Train like a Savage with SFN!!! Check out the latest video! Forgive the explicit music...
It was also edited with an iPhone app... Not too shabby!!

SFN photoshoot for bloomspot

Who is in the SF area and wants to be in an SFN photoshoot for our upcoming Holiday deal? Free workout!!

Day 36 and results

The 36 day challenge is over! http://alexandramysoor.com/ did great!
Lost over 5 pounds and more than 2% body fat! She accomplished this with an extremely
intense workload and having to take a few days off from training! SFN is really proud of her
and you all should be motivated and know that with a little discipline you can accomplish
a lot!
Click her link above and look at all her notes, workouts and all the extra's she threw in to the
mix!

Day 34!!

We had a couple of down days, yet Alexandra managed to walk around 8 miles on the off
days. AWESOME!!! Got to keep on moving!
but we are back at it! Even saw her on Saturday at 5:30am.... Die hard and I love it!
So here is day 34, it's a good one and I hope you follow along and enjoy the workout!

Cable squat/sh. Press
3x10

TRX crunch, oblique swing, pushup
3x10, 10, 5

Leg extension
3x15

Fly/Y fly
3x25

BoSu
Curl, sh. Press, arm circle
2x10each

Curl to press to tri extension
10lbs plate
3x10

Leg raises
2x25

TRX hamstring curl
2x10

Sit ups
2x10

Leg lift w/ hip ups
2x10

Glute kickbacks
2x10

Side plank
30sec

Russian twist
30sec x3

Double crunch
2x10

Rowing machine
2,000meters

The SFN Deal!!!

Get some low priced personal training sessions! If you live in SF or Oakland, SFN
will train you! Hit up this link and purchase your 2 sessions!      http://sf.lifebooker.com/getloot/solitto_fitness_2

Don't let this offer slip by!

The real deal!

Check out Solitto Fitness and Nutrition's page on Facebook and like it. Learn about all the exercises you can do with just a park bench! Here at SFN, we care about what really works for you and how you can make it work even better!

Day 20!!

Back at the weights! She is minus 3lbs proper weight loss! Healthy and steady!!

Supersets:
Cable press 15-25reps
Walking lunge
3sets

Row w/TRX 15reps
Tricep pull downs 15 reps
3sets

Sit ups w10lbs plate 20reps
Squat toss w/8lbs med ball
10 reps
3sets

Arm raises; side and forward
20 each
Bench dips 10reps
3sets

Leg lifts w/hip up
Russian twist
20reps 3sets

Www.alexandramysoor.com

Day 19!!

Catching up on the blogs this morning obviously!
http://alexandramysoor.com/2011/11/07/day-19-a-head-start/

Day 18

http://alexandramysoor.com/2011/11/07/day-18-rainy-day/

Day 17!

http://alexandramysoor.com/2011/11/07/day-17-schools-out/

Some times the trainer even works to hard.. And gets sick:(

Day 16 of the Fitness challenge!!

Day of rest and why it's important.
http://alexandramysoor.com/2011/11/07/day-16-day-of-rest-at-least-from-working-out/

Cheap $$ workout routines for those who want to get fit!

SFN is now offering workout routines tailor made for you! $20 will get you 2/ 1hr. routines.
All I need is you weight, height, sex and injury report. These are thorough workouts that other trainers charge $50 on up for. If you have been following along with the 36 day challenge then you know 'some' of the exercises you will be getting into! But those are only the first layer of routines you can do to get fit!
So send $20 to Solittofn@gmail.com through PayPal and I will send your 2 routines (or more, just specify) within a day! Send me a personal email as well so I can get to know you and be your personal trainer from afar! Looking forward to hearing from you!
www.paypal.com

Day 10 of the 36 day challenge!

http://alexandramysoor.com/2011/10/28/day-10-workout-buddy-and-a-day-of-exploration/




Walking lunge/ twist
3x/20
Incline press
3x/12
Shoulder press
3x/22
Tricep dips
3x/15
Curls
3x/20
Sit up pass
3x/1min
Russian twist
3x/25
Superman crunch
3x/15
Plank
3x/45sec
Arm circles
3x/10 each direction
Sumo squat pulse
3x/12
Chair squat
3x/12


We did a mini round robin of exercises today because Alexandra has had an easy last 2 days.
Wednesday was a Holiday and Yesterday was a one on one session with the owner of SF-Pilates, 
Lena Koenig. http://www.sf-pilates.com/  


Lena went over the fundamentals of Pilates with Alexandra and showed her the type of body and
mind control that is needed to get the golden results! We both agree that Lena is amazing to work with 
and her knowledge is unrivaled! so if you want to try Pilates and live or work in SF then click that link 
above and set up an appointment!

SFN Training video

http://www.youtube.com/watch?v=jH0hClmHYIQ

Follow along with what Alexandra has to say about her daily exercise regimen and ask her when we can start seeing the pictures of the meals she is eating and sharing with SFN's Dietitian Jenny Charles?....Keep you on your toes Alexandra!!


Click below to find her!!


http://alexandramysoor.com/

DAY THREE3: BAM!  This was a really fun workout to teach! Started with football banter with THE Joe Montana, then joking about the donuts Alexandra brings me every Thursday...which results in her having a really hard workout!;)
The whole fam was there, Krish 4.5 years old, Prashanth (the hubby/daddy) Alexandra(wifey/mommy).
Krish came into the gym, met Joe M. and made everyone around him laugh! Such a fun lil' boy!

Prashanth did most of this workout as well but with heavier weights of course! Krish did some as well! Check out my SFN facebook page!

DAY#3!!! Of the 36 day challenge! (Monday will most likely be cardio kick boxing & core!)

Warm up:
Row machine. 1,000 meters

Workout:
-Harbor steps (step ups)
3x/10(each leg) w/ 8lbs medicine ball
-lumber jacks w/BoSu
2x/10 (each direction) w/8lbs med ball
-21's (triceps)
2x w/8lbs dumbbell
-bench dips
2x/12
-x pull (triceps)
2x/12. 7.5lbs setting
-10&down (drop a rep after each completion of circuit)
1) chair to sumo squat
2) alt. curl
3) mt. Climbers
4) superman crunch

Cool down:
1/2 mile jog


http://www.facebook.com/pages/Solitto-Fitness-and-Nutrition/182990085070733

DAY #2

Day #2 was a little challenging but Alexandra's mental strength to overcome the physical mountains in life is getting as strong as her strength to overcome the business world! That means...ya'll better watch out!! hehe!

Day #2 of the 36 day challenge! Alexandra is gonna hate me!

Warm up:
Jog & walk 1/2 mile

Workout start:
-Toe Tap & Down w/ BoSu
3x/ 30sec
-Arm circles w/3lbs dumb bell / on BoSu
3x/ 10each direction
-Moving plank
3x/ 30sec
-Leg raises and circles
3x/10 up, front & back circles
-Chest Press on Fit ball
3x/12 10lbs dumb bells
-Y Fly on Fit ball
3x/12 8lbs Dumb bells
-Hanging knee raise
3x/ 10
-Bicycle crunch
3x/30sec
-Jack knife on Fit ball
3x/10

Cool down:
1/2 mile jog/walk

36 Day Fitness Challenge!!

The 36 day fitness challenge was actually thought up by my client, Alexandra. Since I was really stoked about her wanting to do this and the goal being to get into the best physical shape before the holidays! I have come up with some pretty intense workouts and her progression is already happening and its only day #3!!! Below are the workouts Alexandra has done thus far. Fill free to follow along and comment!!!

DAY ONE:


Day one of fitness challenge.

TRX :
(warm up)
Squat Y. 2sets of 10
Squat T. 2sets of 10
(Workout start)
High Row. 2sets of 12
Low Row. 2sets of 12
I lunge. 2sets of 12
T lunge. 2sets of 12
Hamstring curls. 2sets of 12
Crunch. 2 sets of 20

Body weight:
Chair squat to sumo squat. 2sets of 10
Plank. 2sets of 30sec

Weights:
Pull downs. 2sets of 12
Bench row. 2sets of 12
Alt. curl. 2sets of 12
Cable curl. 2sets of 12

Core:
Superman crunch 2sets of 15
Leg lifts w/ hip up s. 2 sets of 15
Russian twist. 2sets of 20

Cool down:
Row machine. 1,000 meters

TRX

The absolute beauty about the TRX is that you really can use it anywhere! Check out how you can do what I do, in no time at all! SFN can give you the strength and endurance you want!

Sunday Funday tips!

Keys to staying healthy on football sunday. 1) Wake up early and get a good 30-45min workout in, make it mostly cardio. I promise you'll feel better when the chips and dip and amazing bbq come your way! 2) If you start the festivities early drink a cup or 2 of plain BLACK coffee. no sweetener in it other than honey. It will help your digestive system which will probably come in handy if your will power fails you with all the good looking snake food around! ‎3) If you choose to drink on football sundays, Keep it simple! We all know that alcohol likes to build its house around your gut. Which is always the most inconvenient spot!! Stay mobile is probably the best thing you can do. Dont find a comfy seat and start taking down drinks! And get up and run a couple miles or for at least 30 minutes, RIGHT NOW!!! Food: their are healthier versions of the snack foods that we love! There are good snacks to replace the not so good ones. - an array of nuts, veggies, lean meats and olives! yum! Step your Sunday Funday up to a whole new level this year! Next week will be a detailed post about how to do this.

SFN Fit Club in San Jose

About to start a Fit Club in San Jose! So if you're sick of your normal 'bootcamp' contact me so I can show you what the next generation of fitness is gonna look like!

Shout Out time!!!! Kim G!!! 70.3 = complete!!

Shout out to Kim Gallagher for completing the IronMan 70.3 in Napa last weekend!!! When I met Kim and started helping her get her knee back in shape she couldn't lay on a decline bench due to the pain it caused the knee. She couldn't walk without limping, and barely work out. Kims determination and a little of SFN guidance and accompanied with some strict rules for her!!! She achieved a dream!! Next year, Kim will beat her time by 2hrs and she will also complete the full IronMan in Hawaii!!!
Solitto Fitness and Nutrition is proud to have Kim on the team and we look forward to the future of her triathlon career!

New offers!

No more missing out on the best boot camps with the best prices! Contact SFN today and join a boot camp of create one with some friends! SFN will provide the equipment and the trainer at a time that works for your schedule!

Last before REST

Last workout before the lovely day of rest! Work it hard and fast! I usually round robin my last day of working out before I rest. Which means I do a few hard sets of every major muscle group getting them nice and pumped. Take my supplements and rest till Monday.
Taking a day of rest is absolutely necessary to getting your gains. Remember that the best way to achieve your gains is:
First= Nutrition

Second= Exercise

Third= Rest.

If you do not allow your body to heal, then how can you see the difference? Truth is you will... EVENTUALLY. Not as fast though if you would let the muscles heal. So, get your rest and do not workout the same muscle groups (primarily) daily. Switch it up, and if you need help with ways to that then give me a call or shoot me an email!

Now go have fun outside of the gym!!

Promo Deal!!!

Look for Solitto Fitness and Nutrition on Trubates! Starting Monday! 51% off 1 month of boot camp! Originally $120/month!! Huge deal!!

New Fit Club Times and Locations!

S.F.N. Fit Club times and locations: All Fit Clubs are 45min-1hr. in duration.

-PM Fit Club classes

* Cupids Arrow:
On the Embarcadero and Folsom by the Gap building

Monday/Thursday: @ 5:30pm-6:15pm & 6:30pm-7:15pm



*Alta Plaza:

Pierce and Clay, top of the Stairs by tennis courts. Alta Plaza Park

Tuesday: @ 5pm-6pm & 6pm-7pm

Wednesday: @ 5:30pm-6:30pm & 6:30pm-7:30pm

Morning:

Tuesday/Thursday: @ 6:30AM-7:30AM & 7:30AM-8:30AM

*Marina Green by the Pull up bars:
Morning only

Monday/Wednesday/Friday: @ 6:30am & 7:30am

Boot Camps

Boot Camp Times: Currently we have 3 classes per week and are trying to get a lot more!So if yuo show up and recommend another time we will do it!

Monday/thursday @ Cupids arrow. Mon=5:30pm / Thurs= 6pm

Tuesday @Alta Plaza. 6pm.

Loan Searching!

If you are wanting a gym to arise in SF that has all of the best forms of exercises and styles combined into one with no rules, like other gyms regarding minimum number of clients to conduct a class, as well as an appropriate Personal Training rate. Find me an investor! Business plan is ready to be viewed. Non disclosure clause is included upon reading. This is serious and is going to bring a form of training that SF has yet to see!

Summer has landed!

Summer, as of now, is officially here! If you haven't got that 6-pack yet then you need to holla at your boy! If you haven't toned up or got those 'cuts' you have been looking for, then you need to call me! Drop a line! Truth be told those trainers you go see at the gym... don't cut it. You need that trainer who comes to see you, who charges less and gives more. You need to not fall for the training packages those places give offer you. I'll beat the price and get you what you're looking for. Summer doesn't stick around all year and that definition doesn't just appear!

Train S.F.N. !!

The benefits of Nutritional guidance / Upgrade your Life

Nutrition is a HUGE part of fitness. In fact, nutrition is the biggest part of the equation when it comes to getting in shape and looking good.

Fitness equation is Nutrition/ exercise/ rest. In that order of importance.

If you work out all the time but your diet is a primarily junk food, then... Do you really expect to get the results you want? Do you expect your body to perform at its best? To look its best? Do you think your brain will function at its optimal level?

No.

If you're serious about changing your life and the way you look and perform, then you need to start consuming some healthy food. The food to help you reach your goals. Obtain your objectives. Without it... You are lacking the most efficient way to change your life.

If you do not know the type of meals you need to eat to achieve your goals or a better way to prepare your meals, then contact SFN and set up an appointment with Jenny, our Dietitian. Not only will she put you on a meal plan that you will enjoy on your road to a better you. You will also learn new ways to cook and new meals to keep things fun.

Eating should be joyous. If you eat for a better you and want the variety and savory moments back in your life, Solitto Fitness and Nutrition can get you there.

Dietary Consultations with SFN will fall under your FLEX spending of your health insurance. So there is no reason to not upgrade your body and life with Solitto Fitness and Nutrition.

Chest for Power + Speed

Chest day!! Made for speed and power!

-Bodyweight bench press 3 sets of 10,
-Dips 3 sets of 12,
-Chest press 3 sets of 12 (heaviest weight possible to get the reps done, reps done fast),
-Clap push-ups 3 sets of 15,
-Decline sit ups w/a 45lbs plate (raise plate toward ceiling as you sit up)

Yeah baby!! Enjoy and get 'er done!

Shout out!!

Shout out to my Client who lost 10lbs in 16 sessions! Congrats!!! Let's keep going!!

SFN Step #2

SFN will be on Gilt City starting 5-25! If you are currently a client of SFN you do not qualify for the training promo. You can purchase the Dietitian promo, though! Save money and get a taste of the fitness level you can achieve with SFN! Look for us on Gilt City on 5-25! They will sell out fast!

Summer Slam!

It is time to slam in the workouts and mix it all up to achieve that last minute six pack and 'cuts' you are looking for!
Mix things up! Change the time of day you do cardio and working out. do your routine reverse. Pick up a Trubates or Gilt City and jump into a fitness program you haven't tried yet.

My daily routine now is as follows,
Morning: I hit the gym and focus on 2 muscle groups + core.

Afternoon: I am blessed with a day job the gets my cardio in! Stairs, Sprints and Jogging.

Night: I either do one of the following, Muay Thai, Brazilian Jiu-Jitsu or Boxing. And if for some reason I miss the class I will still go and hit the heavy bag for 1 hr and do some Body weight exercises.

Supplements I am currently taking: Myoplex Original 2x daily / EAS Pro Science Push (Creatine, strength and Energy Formula), Daily Vitamin, B-12

I have lost a lot from my TRX only workouts and am pretty eager to get more back than I had before. It is coming pretty quick. Muscle has memory! And that I am thankful for!

Have at it! Remember to drink lots of water. Your muscles are 70% H2O!!! Hint Hint...Drink water!!!

Energy to workout

I know it is hard to get to the gym after a long day of working or working so late and waking up in the morning to squeeze it in!!! Some times that it just too much of a hassle!!
If you are not scared of a little supplementation BSN has a good energy booster called "endorush" please obey the serving size on the bottle! It will in fact give you energy to go complete a great workout!
Another supplement that is more on the natural side is Vitamin B-12. That will boost your energy as well as your metabolism.wink wink!!!
the trick is to workout hard so you burn off what you have taken so you can get to sleep easy and get a full nights rest.
Don't drink a soda to give you some energy. Black coffee is good too.

So!! get to the gym and workout! Make yourself sweat and get that body ready for summer!!!

Work out Fads

This is about relying on one type of working out to satisfy your fitness needs.

TRX: I just got done trying to use the TRX for all of my exercising. I did this for 3 solid months. I set down the weights, Kettlebells, dumb bells, medicine balls, barbells!!! EVERYTHING!!! I didn't even step foot into a gym and I have 2 gym memberships! 

     Now, the TRX can be used for every body part and muscle group. It is an amazing piece of equipment and I highly recommend it! 

I would never recommend someone to solely use the TRX for their workouts.

     I lost over an inch of muscle in my arms and 3 inches in my chest and back, and my body fat went from 6% to 11%.

I never sustained the hard, veiny pump I get from using weights. I also never felt that I actually did a real workout after using it. That includes the hour long classes at the TRX training center. It just wasn't the same.

     Now... The TRX IS amazing, though. Now, I mix TRX workouts with weights and other forms of body weight exercises and it makes the workouts SO much better! 

For instance, it is back day and I will do all of my back exercises with weights first then I will do burn out sets with the TRX. Now the TRX is adding an incredible shock to my muscles.

     You can even set it up as a circuit routine. Do bench press then do TRX push ups or skull crushers then do TRX triceps extensions. You get the picture. 

     This, I believe is the best way to use the TRX. Or switch between weights and the TRX. Never get stuck on one form of working out. Mix it up and watch the results come quick. I started back at the gym 1 week ago and I got 1 inch of muscle back already and lowered my body fat down 2%. 

     Muscle does in fact have memory, you just need to help its memory and remind it of what it once was. If you are trying to build something you never had before, remember to push yourself. Achieving your goals takes work. Pain and sweat are part of the road. 

S.F.N. 's New Dietitian

                                                                Jenny Charles

Bio

                I have always had a love for nutrition and exercise, beginning when I was growing up playing sports and wanting to eat the best foods for competition. Even before official schooling, I read every book and magazine containing nutrition information. I also developed a love for cooking , and transforming favorite recipes into healthier versions.

                I went to college at UC Santa Barbara where I studied Bio-Psychology along with Health and Exercise Science. I worked at the Health and Wellness Institute developing skills in body composition analysis as well as working at Advanced Chiropractic learning about nutritional supplements and counseling patients on their use.

                I moved to Chapel Hill to further study nutrition. I received my masters in public health and nutrition form the University of North Carolina. During my time there I also met the requirements to become a Registered Dietitian. My training involved clinical work in local hospitals as well as program development with my emphasis on weight management.

                Since that time I have developed programs for weight loss for kids, teens and families in Santa Barbara and have worked one on one with families at a weight management clinic in Fresno. Additionally I have spent the last 3 years working as a clinical dietitian at Children’s Hospital in Madera and California Pacific Medical Center. I have an extensive knowledge of different disease states. I believe weight management and prevention of obesity to be the largest health problem in our country as it often leads to many other diseases.

Meal Plans

                Meal plans can be very important to keep you on track to meet your goals. I think meal plans need to offer variety and be somewhat flexible, otherwise they can be very difficult to follow long term. They really need to be customized to fit your daily routines, as well as cultural or ethnic preferences. They can be more or less structured depending on the individual. And that is the key, that they are individualized. I can help create a meal plan that works for you!

First Session

                Before the first session, you will need to complete a three day food record.  This will help to better understand your calorie needs, daily routines, and identify dietary problems. At the first session we will take initial anthropometric measurements if not already done.  We will review the food record to get all the needed details. An initial meal plan will be provided, which will be adjusted in future sessions, as well as nutrition education on different food groups, balanced meals, and portion control.  We will end the session with goal setting. This is a component to long term success. Goals should be realistic, specific, as well as flexible.

Email: solittofn@gmail.com or call 415-939-3519 to set up your initial consultation to take your fitness goals to the next level! Solitto Fitness and Nutrition offers different price scales for the needs and type of nutritional counseling our clients need. Call or email for more information.

S.F.N. is looking forward to hearing from you and creating a program for your every need!

Legs and Booty!!

Since we are tightening up our core, we need to tighten up our legs and booty. So here is a little something you can do throughout your house.

- Chair Squat, Legs together, squat down like you are going to sit down into a chair.The angle of your legs goes close to 90 degrees.

- Sumo Squat, Legs , are wide apart like a sumo wrestler, toes angled out, squat down till your knees hit the 90 degree mark or as far as comfortable.

-Chair to Sumo, Do the chair squat but as you come back up you will be jumping into the Sumo squat. Vis Versa from sumo back to chair. (If you have any knee or hip or ankle problems then you need to ease into the jumping part or just not do it)

- Hip Raises, Lie on your back, knees bent, feet flat on the floor. Lift your hips off of the floor and Rep up and down. Do not let lower your butt down to the ground until the set is complete. 

Advanced: Raise one leg 45 degree angle into the air, leg out straight. Complete set. Repeat rep count with the opposite leg.

- Money!! Lunges with a rear leg raise and a high knee. Start With a regular lung. Toes stay in front of your knee, Before your back leg comes forward to lunge again you raise it straight up behind you, squeezing your glutes. Move the back leg to the front to a high knee. From there, you lunge into your next rep. The goal is to complete the set without setting the leg down. HEHE! 

*Keep your core tight.

Be controlled in all of your movements.

Start with 3 sets of 12-15 reps. Add weight (light weight) if you need too.

Enjoy!!!

This was inspired by Kim T.

Grazie!!

New to SFN

Solitto Fitness and Nutrition has just teamed up with a Dietitian to help you achieve your fitness goals at a faster and more effective pace.Personalized meal plans and service that you won't find anywhere else, not at the big gyms or at Total Health and Fitness. Contact me if you are interested in learning more.

The Bizness

So Folks! I got something good for you all! If you want to be a savage while you're in the gym then do the following!

Put on the chain belt and lock a 45lbs plate on it: do 3 sets of pull ups and 3 sets of dips.

Tricep central: 21's: 7 skull crushers, 7 behind the head stretch to press, 7 press, 3sets. (introduced to this by my boy Joe Coleman, if you live in the eastbay and need a trainer, then he is your man)For the V'd out triceps you are dying to have.

Legs: Clean and Jerk to squat, Bulgarian Split Squat w/dumbells.

Abs: Hanging leg raises (don't swing your legs or bring them straight down. If you want to be super savage do 10 pull ups then 10 leg raises.

Enjoy the looks you get!!

Todays Ab's!

Todays Ab Blaster: Superman crunch 20sec, swim kick 20sec, leglifts w/hip up 20sec. rest 20sec. (3sets). Enjoy!!

Superman Crunch: Lying on your back, feet straight up in the air, hands "trying" to touch your toe's as you crunch, (exhale as you crunch)

Swim Kick: Lying on your back, legs straight, kicking like you are swimming, not big kicks.

Leg Lifts w/ hip up: Lying on your back, Legs straight, 6" off the ground, lift them straight in the air, lift hips off the ground, lower hips then your legs, legs return to 6" off the ground. Don't rest them on the ground.

Repeat!!!

Monday!

I know!!! I cant stand Monday's either! It means I have to get back to work and start it all over again! So, to get the workout on Monday out of the way, I'd start w cardio. Fast pace for a short amount of time. Almost sprinting or sprinting. then move over and do some pull-ups, leg lifts, dips. 3 sets of 10 (or more if you can do more). Go to bench press. Pyramid your sets. work up in weight then reverse it. next is chest press. 3 hard sets. After each set of chest press do an ab exercise immediately after. rest 30sec. Next set. Get it done and out of the way!

Starting the day.

Start you day off with a healthy meal. Then maybe take the stairs, or walk around the block before you enter into the building and start the mayhem of work. Go to the gym after or during lunch and work off the stress, let the blood flow and release the toxins. Take down a light protein snake after that. a Shake or a bar is good if you have one or add in a hard boiled egg with it as well. Have a great day.

Form stickler!!!!!

Get your form on! When you lift weights or use tools to strength train your form is everything! There is a reason exercises are done a certain way and that is to utilize the muscle groups you are working on. Maintain perfect form for the duration of your sets, as soon as your form breaks, stop the set. If you have not finished the number of reps you intended to do, rest for 10seconds then continue w/ perfect form. If you don't get many reps then you need to lower the weight. Just because you can lift a lot, does not mean you are getting the physique you are working for. Work out proper, keep the fun in it. Still...Make it burn!

New Workout rep counting technique.

Try counting your reps or counting time after your muscles start burning. Not before. Do this for a week, every set. Maintain your form for the entirety. Have fun with your workout and push yourself!

New Workout rep counting technique.

Try counting your reps or counting time after your muscles start burning. Not before. Do this for a week, every set. Maintain your form for the entirety. Have fun with your workout and push yourself!

Beliefs

There is a lot of controversy around the topic of training and its duration. Most companies run 45min or 1hr sessions. Others are starting to promote 30min. training sessions.
Here are my thoughts:
So, science will dictate that people need to stay in their target heart rate zone for 45min-1hr. For optimal benefits for, weight loss, cardiovascular health and strength training.
-I happen to agree with this.
30 minute sessions:
peoples thoughts:
-you're not in the gym that long
-it's almost 45 minutes
-I still got a good workout (even though I could have done more)
-you can get on with your day
-its better than nothing...

I believe that if I take my normal 1hr. routine that I would give a fairly in shape client and make them do it completely in 30 or 45 minutes. Which means that we hustle and do not take many (if any) breaks. Which also means that you will definitely be in your target heart rate zone for the entirety.
Then you got your moneys worth and it did in fact benefit you.

TRUE STORY:
     You must shock your muscles and keep things changing to get the fastest and best results possible. Do a routine for 2 weeks then change it. Try new things. Switch up the duration of your workout. Try classes. If you do mostly weights I suggest you drop $100 on an unlimited month of TRX classes and do 2 or 3 a week. The other days you work out do your normal routine for that day.
Like life, if you do the same monotonous things every single day you get bored and become tired and have no energy. You get dull!
Try something new in your day and your eyes get opened again, things seem to be in a new light!
Switch your routines and your body will respond in the same beneficial and eager manner.