Friday Funny - Really??

What's wrong with this picture????

Workout 116 - Any Order

Our YouTube Channel offers demos of the exercises you might be unfamiliar with.

Equipment Needed:
Dumbbells


Warm-up:
Jog
High knees
Sumo Squats
Gate Swingers
Butt Kicks


Workout:

Check off this list in any order.  You can save the best for last or do them first.  It may help to print off the workout so you can mark through them as they are completed.

50 push-ups
1 minute plank
10 jump squats
15 burpees
25 DB wood chops right and left
100 bicycle crunches
25 DB plank rows right and left
100 uppercuts
50 X-men jumping jacks
1 minute mountain climbers
1 minute high knee run
25 DB swings

Wednesday Wisdom - Back to School...Back Into Shape!

During the summer months, our exercise regimens often get sidetracked due to vacations, kid’s activities, or if you’re lucky some pool-side lounging.  As the summer starts to wind down and the kids return to school, now is the time to get back into shape!

The following are National Physical Activity Guidelines to help guide you back on track:

·      All adults should avoid inactivity. Some physical activity is better than none, and adults who participate in any amount of physical activity gain some health benefits.

·      For substantial health benefits, adults should do at least 150 minutes (2 hours and 30 minutes) a week of moderate-intensity, or 75 minutes (1 hour and 15 minutes) a week of vigorous-intensity aerobic physical activity, or an equivalent combination of both.  Aerobic activity should be performed in episodes of at least 10 minutes, and preferably, it should be spread throughout the week.

·      For additional and more extensive health benefits, adults should increase their aerobic physical activity to 300 minutes (5 hours) a week of moderate-intensity, or 150 minutes a week of vigorous-intensity aerobic physical activity, or an equivalent combination of both.  Additional health benefits are gained by engaging in physical activity beyond this amount.  This also includes those wanting to lose weight and are unable to using the above guidelines.

·      Adults should also do muscle-strengthening activities that are moderate or high intensity and involve all major muscle groups on 2 or more days a week, as these activities provide additional health benefits.

Don’t be overwhelmed by these guidelines.  Start at the top and work your way down as tolerated.  If you are beginning a new program or it’s been years since you’ve exercised, remember to start slow and consult your physician before starting (especially important for those with chronic health conditions).

Here is a link to our Back to School workout!  

Tuesday Motivation - Work for it!

hard work = results!
Strive everyday to be better than the day before.

:)

Workout 115 - Back to School...Back into Shape!

Whether or not your life revolves around school (kids, yourself, teaching) it's time to get back into the swing of things.  Chances are over the summer you altered your workouts to accommodate outdoor activities.  In our experience, that usually means people do plenty of cardiovascular activity but drop resistance training since it tends to take place inside (but we know you know it doesn't have to!!)  If you haven't performed resistance training in weeks, we are encouraging you to get back into the routine...just as if you were going back to school.

Here is a workout to help you get back into the swing of things!  We have added some new exercises in the last week as well.  Remember, if it has been months since you performed resistance exercises you unfortunately will realize you've lost strength/and or endurance.   Our tip to you involves two words...be patient.  Oh, and lesson learned...don't let it happen again ;) haha!

Warm Up
1 min of march or jog, drop step squat (30sec each direction), inchworms , standing oblique twists 

Perform the following exercises for 1 minute each.  A minute is a long time, so really focus on your form which should help you pace yourself.  

Workout

1 min walkout pushups
1 min plank rows  (can do standing if you like)
1 min back lunge with hop (switch legs at 30 secs)
1 min rolling planks
1 min side squat (hold weighted object)
rest 1 minute 

repeat for a total of 3 rounds...you can always do more if you like :) 

Friday Funny!

Workout 114 - sleek, sexy arms!

This workout is designed as our compliment to Monday's leg workout.

First, warm-up and then go after sleek, sexy arms!

Warm-up: (1 minute each exercise)

Jog in place

Frankenstein kicks

Sumo Squats

Gate swingers

Clap hands in front and behind

Workout (1 minute each):

Walk out push-up

Superman Planks

Jacks with DB press overhead

Uppercuts

Side shuffle planks with 2 push-ups

Speed Bags

Repeat 2x (total 3 rounds)

Make modifications where necessary!

Wednesday Wisdom - Nutrition Mistakes! Part 2

Continuing our tips on nutrition mistakes from last Wednesday.  Were you surprised by any or was it old news?  Either way, here are 5 more!
If you missed out on 1-5, follow this link Nutrition Mistakes 1-5.

6.    Trusting the accuracy of dietary supplement labels and claims.  The FDA regulates our food, prescription drugs and over the counter drugs very carefully (it takes years for prescription drugs to hit the shelves).  Supplements, vitamins and minerals, etc are under a different set of regulations leaving it up to the manufacturer to insure the ingredients are safe.  Research the product before you put it into your body.  Good news, if enough harm is done with a product the FDA will pull it off shelves, hopefully before it is too late.  There is a reason the supplement business is a billion dollar industry.  For more info on FDA regulations of supplements click here.

7.    Not consuming the right amount of calories for the amount of activity you do (i.e., too many or too few).  Most people underestimated the amount of calories they eat and overestimate the calories they burn with exercise.  Not a good combo.  Some people exercise and don't eat enough.  Don't go below 1200 calories/day (ACSM) especially if you are moderately active or more.  Here is a chart to help you estimate the calories you should intake based on activity levels (click here).  Remember, food is energy for your body!

8.    Believing that exercise means you can eat whatever you want.  Just because you killed that hour spinning class doesn't give you the green light to eat the party sub that Michael Phelps devours in that subway commercial (he burns thousands of calories per day...he has the green light!).  This tip is probably the one people struggle with the most.  Some can get away with maintaining weight using this concept, but most will find they still gain even though they are exercising.  If your goal is to lose weight, you still need to monitor calories regardless of you activity level.   

9. Not drinking the right amount of fluids.  Make sure you intake the proper amount of fluids daily.  Unfortunately, most Americans are not picking the right kind of fluids.  Water is your best option as it is a key ingredient in vital function of organs and body systems.  For more details on how much water you should intake click here.

10. Jumping on the latest diet craze in search of that elusive “edge.”    Most "diets" restrict people from some form of key nutrients (carbs, fruit, dairy just to name a few).  If you can't make the change to your diet for life (yes, forever), we suggest skipping the craze.  Once you starting eating "normal" again, you will regain what you've lost and usually much much more. 

(ACE Fitness provided tip topics, background info provided by Fit4a6pack)

Tuesday Motivation

Workout 113 - PUMP up the legs

Keep watching our blog for the upper body compliment workout to this post.  We've added new exercises this week!

warm-up: (1 minute each unless specified)
jog
lateral plank walk
zombie walks (Frankenstein walks)
side shuffle
sumo squats
quad stretch (30 seconds each leg)
hamstring stretch (30 seconds each leg)

Workout:
3 rounds, 1 minute per exercise rest 30 seconds between each exercise (less rest if you are more conditioned)

Lateral Lunges

Shuffle with Med Ball (or dumbbell)

Mountain Climbers

Duck Walks (hold med ball overhead = advanced)

Lunge with Dumbbell Pass

Med Ball Reclined Twists (or use a dumbbell)

Basic Crunches

Friday Funny!!

Workout 112 - Five Alive

Five Alive...do you remember drinking that juice as a child?  Well it's also the theme of our workout.  Work in 5 minute increments repeating 2 exercises and rest in between each group (a group is a 5 minute period).  Don't stop and make modifications as needed!  

Get excited!!  New exercises coming to you for Monday's workout!!  Videos will be available on our YouTube channel.

Warm Up:

1 min jog/march
30 sec inchworms
1 min walking lunges with chest press
1 min standing oblique twists
30 sec walk on tip toes
30 sec walk on heels

Workout:

Alternate 30 secs of each exercise for 5 minutes without stopping (that's 5 rounds):
30 sec alternating dumbbell squat w/ press
30 sec knee in planks

rest 1-2 minutes

Alternate 30 secs of each exercise for 5 minutes without stopping (that's 5 rounds):

30 sec plank rows

30 sec jumping jacks

rest 1-2 minutes

Alternate 30 secs of each exercise for 5 minutes without stopping (that's 5 rounds):

30 sec burpees

30 sec reclined knee ins

Cool down and stretch

Wednesday Wisdom - Nutrition Mistakes!

Having problems getting the results you desire?  Read on to see if you are making some of the top nutritional mistakes (ACE Fitness).

1.    Skipping breakfast.  Skip breakfast and you'll be more hungry later.  Before you skip, think of the last time you ate (the night before) and see if you think it's a good idea to go that long without energy (aka food).  Don't like breakfast?  Have something small, anything is better than nothing (strive for healthy options!)

2.    Not eating before a workout.  Try eating a small snack before your workout consisting of carbs, a little fat and some protein.  Remember, don't eat too much because your body will be stealing the blood for those working muscles leaving little for digestion (aka stomach ache!)

3.    Waiting too long after exercise to eat.  Refuel within 2 hours of exercise with a meal consisting of protein and carbs.  This will help you recover from your workout and get your prepared for your next one!

4.    Replacing meals with energy bars or replacement drinks.  Most energy bars include too much sugar and really don't offer that many nutrients and replacement drinks may lack adequate fiber.  See number 3 for what to eat.  Whole foods are still the golden rule...don't let society's need for "quick" everything get to you!

5.    Eating too much protein and not enough carbs.  Carbohydrates provide a major source of energy for workouts, protein rebuilds.  Don't deprive yourself or overload yourself with either.  Intake guidelines daily are approximately 20-35% fat, 10-35% protein, and carbohydrates 45-65%.  Please note the high ranges on those are for very active individuals.  If you are diabetic, have kidney disease or require a special diet please consult your health care provider. 

Stay tuned for 5 more nutrition mistakes next Wednesday!

• 
  

Motivation!

So true!  And sometimes it just takes getting started to get where you want to be!

Workout 111 - One is the Loneliest Number

Workout out 111 is all about the number 1...
Lots of core, back, shoulders and legs while pumping the heart rate up!!

Warmup 1 min of each of the following:
Standing oblique twists, butt kicker run, side shuffle, inchworms, easy squats (don't go very deep)

Workout:
1 min plank walk
1 min speed skaters
1 min squat press

1 min rest

1 min burpees
1 min plank rows
1 min reclined knee ins

1 min rest

repeat for at least a total of 3 rounds then cool down and stretch to release the muscles.

You can always do more.  Perform modifications as needed (they are included on videos).  Click on links to access.





 

Friday Funny!

Workout 110 - Gold Digger!

As I'm typing this post the good U.S. of A has won 81 medals.
This post is in honor of their successes so far!  Congrats athletes in going for the GOLD!!!
Today it's one more Olympic-themed workout (at least for another 2 years when we have the Winter Olympics again).

Equipment needed: dumbbells

Warm-up:
jog / march in place or use your space
side plank lateral walks (2 steps over, 2 steps back)
sumo squats
side shuffle


Workout:
Hold one dumbbell in athletic stance (squat position) and draw a large "figure 8" for 30 seconds using your abs then reverse for another 30 seconds

Dumbbell swings (1 minute)

Reverse Plank (30 seconds)

Push-ups (1 minute)

Squat Jumps (30 seconds)

DB shoulder presses (1 minute)



Rounds = 5 GOLD
Rounds = 4 Silver
Rounds = 3 Bronze

Go for the Gold!  You, gold digger, you!

Wednesday Wisdom - water 10 different ways

Water is important!

Drinking those 6-8 glasses of water during the hottest days of the summer is even more imortant than normal if you spend time outside.  However, drinking water can get sooooooooo boring.

Today we are sharing wisdom of 10 (yes 10) different, ways to drink water. 
...We're thristy just posting all these!!!


1.  Water with Lemon

2. Water with cucumber slices

3. Water with pineapple

4. Water with a squeeze of fresh orange juice

5. Brew a cup of herbal tea

6. Float some blueberries in your glass.

7. Carbonated

8. Water with Crystal Light

9. Water with a splash of cranberry juice

10.  Drink it straight up

Olympian Motivation

“If you’re not having fun, then what the hell are you doing?” It reminds me to find the reason why I’m doing it and why I’m out there, which makes things more manageable when I’m stressed and fatigued.


—Allison Jones, six-time Paralympian (has competed in both the summer and winter games)


                          If you think you’re done, you always have at least 40 percent more.

—Lauren Crandall, captain of the 2012 US Olympic field hockey team







One word: Fight. Anyone can do it when it feels good, but when you’re hurting, that’s when it makes a difference, so you have to keep fighting.


—Erin Cafaro, 2008 rowing Olympic gold medalist in women’s eight

Workout 109 - Just Another Manic Monday

Boo!  The weekend is over...time to get back to work...your workouts that is!

Materials needed:  weights

Warm up

1 min Standing Oblique Twists, Butt kicker run, jumping jacks, Lunge with chest press, plank walk

Complete the following circuits starting at 25 sec intervals, then repeat for 30 sec intervals, and finally 40 sec intervals.  During the rest areas, only rest for 25, 30, or 40 secs (which ever round your are on).  You may not feel like you need it in round 1, but by round 3 you'll be looking for them! 

Alternating DB Squats with press

Dips

     Rest

Push-ups with half burpee

Alternating Side Squats

     Rest

Star Jumps

Plank Hip Dips

     Rest

Plank Rows

Squat Curls

      Rest and on to next 30 sec intervals, then 40

Friday Funny!!

This should give you a good laugh...Happy Friday!!

Workout 108 - Go for Gold!!

The Workout
Once again, we have an olympic themed workout and we are going to push you towards earning a gold medal.  You've most likely been watching the olympic athletes compete, but just think about the hard work and dedication it takes for them to participate in these games.  Let's adopt that work effort for just a few minutes out of today and gain a gold!!

Warm Up (remember how important it is from yesterday's post.  Don't skip!!)

1 min each:  standing oblique twists, butt kicker run, lunges w/ chest press, inch worms, walk on tip toes (30sec) on heels (30 sec)

Exercises:
30 sec Volleyball Blocks (squat down, jump up with arms overhead)
30 sec Pushups (all athletes do pushups!!)
30 sec Swimming (click for video demo, no pool required!)
30 sec Wall sit  (because we all like to sit and watch the olympics!)
30 sec Plank (have you seen the core on those gymnasts?  plank!!)

Gold = 7 rounds
Silver = 6 rounds
Bronze = 5 rounds

Wednesday Wisdom - Why Warm Up?

We are going to share some exercise knowledge with you in the upcoming weeks to explain the "why" behind some basic exercise components.  Often, exercise professionals are great at telling you to do something, but sometimes leave out the "why" or the science behind it.  We are here to help!  We also encourage you to feel free to ask us questions at any time by leaving comment or emailing fit4a6pack@gmail.com. Here's the topic for this week!!

Warming Up
Have you ever taken off for a run or started a workout at full-speed without a proper warm up?  We are all guilty!  Chances are you felt very fatigued, short of breath, and might even have experienced a stabbing pain in your lungs.  You probably felt you were out of shape or the workout was a bad idea.  This is actually your body letting you know it wasn't ready!  Think about it, you went from a resting status where blood is easily distributed to your lungs and muscles and then you take off and increase the demand without letting your heart know you need it to work harder.  It's kind of like warming your car up in cold weather and trying to floor it, it just doesn't work as well until it is warmed up!

The purpose of a proper warm up is to prepare the body for exercise.  Specifically, you are priming your cardiovascular system for increased cardiac output, your metabolic system for energy production and enhanced oxygen delivery, and your musculoskeletal system becomes more elastic and nerve conduction is improved thus reducing your risk for injuries.  In addition, warming up is very important for anyone with heart disease and/or heart abnormalities as it helps prevent irregular heart beats.

Warming up can be as simple as performing the activity that you are preparing for at a slower pace or doing 5-10 minutes of dynamic activity (this is what we put in our workouts for you!).  Skipping it can really hurt your performance during the workout so make sure you take the time (5-10 minutes) to help enhance your workout!!