The Holiday S.N.A.P. Back Routine

AN. 1 WEIGH IN

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Try The Holiday S.N.A.P. Back Routine

You know the story. Weeks of holiday gatherings seem to have set you back months with your fitness goals. After indulging in decadent food and cocktails, your pants are snug, you're less toned and your energy has plummeted. According to personal trainer, JR, owner of 2DayBeFit, all is not lost. In fact, you can shed more then you gained quickly with his secret weapon - The Holiday S.N.A.P. Back Routine. 

Consider that spare wreath around your waist obliterated when you S.N.A.P. - Squats, Nutrition, Arms & Abs, Post Workout - back!

 S=Squats.  4 sets.

·         25 Pulsing squats

·         15 squat  10 sec holds

N= Nutrition: Put down the donut and get back on the wagon.

A=Arms & Abs

Arms: Supersets Group 1-3sets, Group 2-3sets.

Group 1:

·         15 Preacher Curls

·         15 Hammer Curls

·         Plank Position (45-60 seconds)

Group 2:

·         Body weight dips 25

·         Push ups

·         Side planks each side (45-60 seconds)

P= Post Workout

Finishing your workout you never want to forget the all-important CARDIO!  30-45 Minutes of your favorite cardio exercise.  I personally enjoy the Stairmaster 72 step rate for 45 minutes.

Happy Holidays, let’s get it right today with 2DayBeFit.com @2daybefit

"Crazy, Stupid, Wow Ryan: Your Favorite Celebrity's Training Program"

Pay attention fellas, see how Ryan Gosling went from a skinny kid to a rip adult. Today’s blog is for the skinny guys who are constantly wondering how they can transform their bodies from being slim to lean muscle. To be honest with you guys, you have the best body to do this; being naturally lean it is much easier to achieve this lean muscle look due to your fast metabolism. As bigger guys struggle with dieting and trimming down, skinny guy’s main focus is pumping iron and getting buff.

Ryan Gosling went from a skinny teen and a lean muscle sex symbol adult by hitting the gym hard, pounding the weights to build up the slender frame of his. According to http://www.kinobody.com this is how Ryan put his workout routine together:

1. Emphasize upper chest – Incline Dumbbell/Barbell Bench Press, Incline Flies, Barbell Floor Press plus flat presses/flies and dips to complete the chest

2. Stick to intense intervals for the legs – Sprints, Hill Sprints and 30 second to 1 minute intervals

3. Stick to Pull ups and rows to create the V taper

4. Build up the shoulders with a lot of volume and variety – seated dumbbell presses, lateral raises, front raises and rear delts

Since Ryan’s focus was building muscle he worked out in the hypertrophy stage of training. This stage is mainly done with sets of 3 to 4 and a repetition range of 8 to 12. Below is an example workout to build a body like Ryan Gosling.


Workout Routine
Day 1 and Day 4- Chest, Back & Abs

- Incline Bench Press: 4 x 8 reps

- Pull ups: 4 x 8 reps

- Weighted Wide Grip Dips: 3 x 10

- Cable Rows: 3 x 10

- Hanging Leg Raises: 3 x max reps

- Plank: 5 minutes total (as many sets as it takes)

Day 2 and Day 5 – Shoulders, Arms and Intervals

- Seated DB Shoulder Press: 4 x 8 reps

- Lateral Raises: 3 x 10 reps

- Bent Over Rear Delts: 3 x 10 reps

- Standing Dumbbell Curls: 4 x 8 reps

- Skull Crushers: 4 x 8 reps

- HIIT – 30 second sprint on treadmill or bike / rest 90s seconds and repeat for a total of 16 minutes

- Optional – 10-20 minutes of steady state cardio (if you need additional fat loss)

Days 3, 6 & 7 = rest days

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Hump Day Fitness Challenge: Part 5

Wow!!! How time flies. A week has already past since last week's’ hump day challenge, I hope everyone enjoyed the challenge and reap the reward of dropping a few pound. Challenging yourself each and every week help you stay motivated and allows you to set new goals for yourself.

Change is something that most of us look for when we embark on this health/fitness lifestyle. It could be a change in weight lost, weight gain, muscle tone, flexibility or just a healthier life. Some of us take on this new lifestyle to be able to do some of the things we could not do because of injury, being overweight, or not being strong enough to accomplish the thing we want to do. Such as running a marathon, hiking, or finishing a triathlon. Even things like bending over to pick up your child, mopping the floor or walking with you love one around the park. Having a healthier and fitter lifestyle can and will help you achieve the things you love to do.

2daybefit wants you to go out and do those things you love or do the things that you have wanted to do but you couldn’t. That’s this week “Hump Day Challenge”, taking the step to enjoying life, do you. Do whatever it is that brings joy into your life. So go for that walk, climb that mountain, hike that trail and pick up your little one.

Have a wonderful week. Maybe I will see you on that hiking trail.

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"Workout Routine Part 4: Agility Drills"

Most people have this crazy illusion that working out is only done inside the gym. Wrong! You can get an amazing workout outside without any weights and you can enjoy this summer weather while doing it.

As I assess my clients, I notice that the majority of them have tightness in their hip flexors, hamstrings, and calves. Of course the first thing that comes to mind is that they need to do some release work (SMF/Foam roll), but I also wondering if my clients are doing anything besides lifting weight, due to their tightness.  As a trainer, this gives me an opportunity to introduce them to something new - Agility Drills.

Agility is the ability to change the direction of the body in an efficient and effective manner. Agility training helps improve balance, coordination, speed, reflexes, strength, and endurance. This type of training is not only for athletes but is beneficial for non-athletes as well. In our daily routine, we need balance and coordination when walking, going up the stairs, carrying groceries, etc.

Here is an agility workout that you can add into your weekly routine:


July 17 - Agility Workout*

1) 10 - 50 yards (dash)

2) 10 - 20 yards (side shuffles)

3) 5 - 20 yards (Tuck Jumps)

4) 5 - 20 yards (skips for high)

5) 5 - 20 yards (high knees)

6) 5 - 10 yards (single legs hops)

7) 5 - 10 yards (back paddle)

8) 5 - 10 yards (crab walk)

9) 5 - 10 yards (bear crawl)

10) 10 - Hill/stairs (up and down)

*This agility workout does not require any equipment. If you have an agility ladder, box, circles, or cones you can also incorporate those tools as well.

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Workout Routine Part 3: Total Body

Today, there are so many Total Body Circuit training programs around. All routine are meant to target the anaerobic system and to get you in and out of the gym. Crossfit and H.I.T. are the most popular Total Body training workouts around. They have become so popular that a national competition has sprung out from this “The Crossfit Games”

The jury is still out on this type of training, people argue that it’s too stressful on the body being that it’s keeps you in at anaerobic state for 10 to 30 minutes targeting mainly sugar and little fat. I like to suggest that it’s a good combination to add to anyone’s weekly workout routine. In my opinion, gym goers should mix their workouts up, targeting multiple energy systems. This will only improve of fitness.

This brings me to today’s Mayday workout. Today I will introduce to you something that physical therapist have been doing with that client for years “Functional Training”. It’s has all of the element of H.I.T training and multiple exercises like crossfit,The difference is that functional training involves mainly weight bearing activities targeted at core muscles of the abdomen and lower back  targets. I like to add my own ingredients to this unique training style.

July 10 - Function Circuit*

1) Single Leg Bosu Ball Balance

2) Kettlebell Swings

3) Side Planks

4) Renegade Push-ups

5) Standing Shoulder Press

6) Standing Cable Abdominal Twist

7) Single Arm Rows

8) Jump Rope

*Three 1 minute rounds with 20 sec rest between each exercise, 1:30 minute between each round

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Channing "Chan" Tatum: Your Favorite Celebrity's Training Program"

And we’re back!!! From a week long commercial break and now that we’re back, it’s time to bring you the latest Celebrity Fitness Program. Now, this week’s program is special. It’s about a guy that I just so happen to be friends with. We go all the way back to playing high school football together. He has had great success in his career and he’s blowing up the big screen right now. My boy Chan better known as Channing Tatum.

Chan has always been an athlete, so getting into shape isn’t a problem for him. That doesn’t mean he doesn’t work hard in the gym. As for most movie stars, Chan tends to train for the parts he plays. My research shows that the majority of his training is H.I.T., High Intensity Training similar to crossfit, according to hubpages.com. His workouts are with short breaks, an increased heart rate and timed. Chan’s workouts are usually completed in under 30 minutes.

The program used for Mr. Tatum’s regimen is total body base, with no emphasis on isolated training. It calls for a 3 to 1 workout week ratio. So ladies and gents here’s an example by trainer William J Harris of the method that Channing Tatum A.K.A Magic Mike’s could use:

Workout Routine*

• Day 1 - 6 sets
• 10 pull-ups
• 30 kettlebell swings
• 50 walking lunge steps.

• Day 2 - 6 sets
• 150 rope skips
• 15 clean and jerks.

• Day 3 - 5 sets
• 100 mountain climbers
• 75 push-ups,
• 50 sit-ups
• 25 box jumps.

*This is to be executed as fast as possible

Constantly check your form doing this style of workout. It’s a great H.I.T workout for those who are looking to get in and out of the gym.

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