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Please Note: I am not a doctor.
Please consult a physician
prior to attempting any of
the example workout routines
showcased in this blog.

Saturday, October 23, 2010

Motivational Phrase #8

Motivation is what gets you started. Habit is what keeps you going.

~ Jim Ryun

Thursday, October 21, 2010


In this economy, it may be hard to afford a gym membership, that pricey gym equipment or the extra gas mileage to the gym.
No problem!

Here are four moves to BURN FAT and TONE without a single piece of equipment.

Using just your body's own weight you can perform the following four moves:
- Repeat each move 2-10 times
--> 2: Beginners
--> 5-6: Intermediate
--> 10: Advanced

1. Lunge Jumps:

- Start out in a lunge position.
- Hop up and switch legs to land in a lunge again.
- Repeat 2-10x

2. Squat Jumps:

- Start in squat position.
- Jump straight up as high as you can.
(For easier move: Keep arms on hips. For difficult move: Reach arms up overhead with each jump)
- Land softly and lower into squat position again without pausing.
- Repeat 2-10x

3. Push-Ups:

- On your hands & knees or hands & toes.
- Lower yourself slowly until chest almost touches the floor.
- Push your body back up until arms are straight (DON'T Lock Your Elbows!)
(Keep your body rigid for good form)
- Repeat

4. Mountain Climbers:

- Similar to push-up position but you will bring your knees to your chest.
- Bring 1 knee to chest.
- Kick leg back out while bringing opposite knee to chest.
- Repeat

Repeat this 4 move cycle as many times as you can.

Video of Entire 4 Moves Cycle:

You have all the equipment you need to get fit within your own body.
Save some money, save time and get fit!

Sunday, October 17, 2010

Track Workout: Quick & EFFICIENT

Sure you can go for a 6 mile run or a 10 mile bike ride, but why not challenge your body for something a little more intense? High intensity workouts have shown to burn fat rather efficiently. Short bursts of high intensity with periods of rest or low level intensity makes for an efficient and quick workout.

Try this QUICK track workout:

Level 1 - Those Fairly New to Exercise:
1. Jog 100m
2. Walk 100m
Repeat 2-10 times

Level 2 - Consistently Exercising
1. Run 100m
2. Walk/Jog 100m
Repeat 2-10 times

Level 3 - Those in Conditioning Phase
1. Sprint 100m
2. Run 100m
Repeat 2-10 times

Note: 100m is 1/4 of a track. You could walk the curves and run the straightaways or vice versa.

Switch it up and be efficient!
Good Luck & Get Fit.

Saturday, October 16, 2010

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Thursday, October 14, 2010

Motivational Tactics

The last post with Edison's phrase got me thinking...
What if we were all to reach our fullest potential and achieve our dreams?
What would that journey be like?

You see it in magazine, movies and interviews. The story of how someone who accomplished their dream got there. It's usually a dramatic story involving obstacles, failures, defeat that eventually lead to perseverance and later success. Fitness can be considered quite a journey itself. Some people struggle with the beginning stages, other are stuck in a rut and some are facing those minor details standing in the way of their dream.

Sometimes it takes a little motivation and analysis to achieve goals. It's easier to look at a situation and pinpoint the problem when things are organized. What better way to organize your fitness endeavors than with a journal! Logging your workouts and what you eat can help you track your efforts and progress. It also makes it easier to pinpoint why those crunches or early morning runs aren't as effective as they used to be.

But how to start? What if you're not very organized? What details should be included in this journal?

No Fear! I have looked at several programs and selected several that have helped my clients as well as myself a great deal.

Top Fitness Journals/Organizers:

- Fitlosophy's FitBook:
Small and compact so it's easy to carry around. Keep track of every great thing you're doing to keep yourself fit and healthy.

- Oxygen Magazine's No Pain No Gain Training Journal:
Who better than the experts of fitness to create a training journal! Use this training logbook to track your improvements and progress.

- BodyMinder's Workout & Exercise Journal:
Journal all of your workouts and your meals in one place. Extra sections to track your water intake and your moods. This journal has it all.

- FatSecret's Calorie Counter:

If you're a Blackberry addict like me, you probably use your Blackberry for everything imaginable. Good news for Blackberry/Smartphone & Fitness fans! FatSecret has come out with a FREE application that can be downloaded to your smart phone. It counts calories, calculates calorice expenditure and tracks your weight progress. Everything a fitness mogul needs in the palm of your hand!

Keep that motivation up and continue your path to fulfill your dreams despite any obstacles that arise. Once you finally get there people will surely ask about your journey.

What will your story be?

Motivational Phrase #7

"If we did all we were capable of doing,

we would literally astonish ourselves."

~ Thomas Edison

Tuesday, October 12, 2010

Hanging Abdominal Moves

It seems those flat, wash-board abs are the holy grail of fitness. To get those well-defined abs proves that hard work and the proper diet truly pays off. Commercials and infomercials have shown abs being worked and tortured in every possible way, promising you a flat stomach in just "minutes a day". Guess What? THEY ALL LIE.

The hard truth is that a well defined core is a product of good genes, proper diet and effective exercise. Some people have fantastic genes and can eat crappy food without working out and still have a flat stomach. Others will work out frantically but still eat an improper diet and won't see the benefit of their efforts while some eat right and have the genes but aren't working out as efficiently as possible.

Working the core is something that should be precise and specific to your body. A common method of working the abs is the dreaded crunch or somehow laying down on the ground. The majority of movement people do is a variety of standing, sitting, lying down etc. So why spend all that time on the floor?

Here are some great ab moves using Hanging Ab Straps.