“The Humpty Dance is your chance to do the hump .Do the Humpty Hump, come on and do the Humpty Hump!” We are jamming today. I’m sure this song has brought back a few memories with the lyrics to the “Humpty Dance”. Now ,let’s gather ourselves and get ready for another challenge this week. We presented a cardio challenge last week, having you do 30 minutes of cardio post workout. This week we are going to stay in the cardio family, but we’re going to make it more exciting.
There are several ways to perform cardio: running, walking, jogging, biking, swimming, hiking, kickboxing, etc. We are all aware of these fitness cardio exercises and I’m sure you enjoy doing them. This week, 2daybefit is going to make it more exciting for you and you will also be able share this new challenge with your other half.
This week’s challenge? Dancing!
Oh, yeah. We all love to move our bodies when we hear that song on the radio that gets you going. I’ve seen a few of you dancing during your training session. I can’t laugh, because I do the same. This week I want you to take your significant other out t for a weekend of good old fashioned dancing. If the dance party or club scene isn’t your thing, venture off to a dance studio.
There are several dance studios and I’m sure your local gym offers Zumba or Salsa cardio dance classes. So get up and shake your butt to the beat a few times this week.
Dancing 3 times this week
- at least for 45 minutes, any day
#2daybefit
2daybefit.com
http://www.facebook.com/2DayBeFit
Celeb/Pro-Athlete Trainer 2daybefit.com
Showing posts with label exercise. Show all posts
Showing posts with label exercise. Show all posts
Wednesday, June 27, 2012
Sunday, June 24, 2012
Part 3: Glutes
It’s the new fad in the fitness industry that
everyone is raving about, the glutes. Yes, the good old buttocks. You’ve seen
workout videos “The Brazil Butt Lift video” and all the others. It reminds me
of all the ab workout videos from the 90’s. Everyone woman and man loves that
tight firm butt, but for different reasons.
The glutes are nice to look at but they also play an important role in lower back pain. Most Americans have under-active glutes and which cause an overactive erector spinae (lower back). The glutes being the larger muscle should be the first to fire when walking, jogging, running and etc. With the erector spinae firing first make that muscle work hard then it should, causing lower back pain. Having a strong butt will help alleviate that back pain.
So this week’s workout is strictly targeting the booty. Ladies enjoy and guys keep focus on your workout instead of hers, because you need the work as well.
June 24 - Glutes
Glute bridges -DoubleLeg (DL) compound with Single Leg (SL)
-3 sets x DL 10 rep => SL 10 reps each leg
Glute Kickbacks
-3 sets x 12 reps each leg
Kneeling squats
-3 sets x 12
Squats
-3 sets x 12
Glute bridge hold -Double leg
-3 sets of 45 secs or 60secs
Cardio/Self Myofascial Release
45 minute stair master
TIME Speed
45 7
#2daybefit
2daybefit.com
http://www.facebook.com/2DayBeFit
The glutes are nice to look at but they also play an important role in lower back pain. Most Americans have under-active glutes and which cause an overactive erector spinae (lower back). The glutes being the larger muscle should be the first to fire when walking, jogging, running and etc. With the erector spinae firing first make that muscle work hard then it should, causing lower back pain. Having a strong butt will help alleviate that back pain.
So this week’s workout is strictly targeting the booty. Ladies enjoy and guys keep focus on your workout instead of hers, because you need the work as well.
June 24 - Glutes
Glute bridges -DoubleLeg (DL) compound with Single Leg (SL)
-3 sets x DL 10 rep => SL 10 reps each leg
Glute Kickbacks
-3 sets x 12 reps each leg
Kneeling squats
-3 sets x 12
Squats
-3 sets x 12
Glute bridge hold -Double leg
-3 sets of 45 secs or 60secs
Cardio/Self Myofascial Release
45 minute stair master
TIME Speed
45 7
#2daybefit
2daybefit.com
http://www.facebook.com/2DayBeFit
Wednesday, June 20, 2012
Hump Day Fitness Challenge: Part 2
In last week’s Hump Day Fitness Challenge, 2daybefit, LLC challenged you to do Push-ups and Sit-ups everyday for a week during the commercial breaks of your favorite show. The response was WEAK, so let’s keep it moving to this week’s challenge.
Most gym goers love to hit the weights and do all of the aerobic classes. But, sometimes that just isn’t enough. Sometimes we need go that extra mile in order to see results.
Now, it’s that time again to unwrap this week fitness challenge.
This week: 30 minute cardio post workout. Yes, I know you hate it, but it has to be done. Cardio is one of the most important phases of training. Cardio will not only help burn those extra unwanted pounds but there are many other benefits to doing cardio including:
Challenge yourself by staying an extra 30 minutes to achieve the health and look you want. For those who have been doing cardio, increase your time by 10 minutes in order to push yourself.
Pain is weakness leaving the body or, in this, fat. So jump up on that cardio deck and bang out the cardio exercise of your choice. Keep track of the days as well as durations and email us with your results at the end of this week’s challenge to info@2daybefit.com.
Don’t forget, if there’s any particular area you want to focus on feel free to ask us and we will feature it in our Hump Day Fitness Challenge Blog.
Get down and get fit 2day with the Hump Day Challenge!
#2daybefit
2daybefit.com
http://www.facebook.com/2DayBeFit
Most gym goers love to hit the weights and do all of the aerobic classes. But, sometimes that just isn’t enough. Sometimes we need go that extra mile in order to see results.
Now, it’s that time again to unwrap this week fitness challenge.
This week: 30 minute cardio post workout. Yes, I know you hate it, but it has to be done. Cardio is one of the most important phases of training. Cardio will not only help burn those extra unwanted pounds but there are many other benefits to doing cardio including:
- Cardiovascular health
- Metabolism increase
- Recovery aide
Challenge yourself by staying an extra 30 minutes to achieve the health and look you want. For those who have been doing cardio, increase your time by 10 minutes in order to push yourself.
Pain is weakness leaving the body or, in this, fat. So jump up on that cardio deck and bang out the cardio exercise of your choice. Keep track of the days as well as durations and email us with your results at the end of this week’s challenge to info@2daybefit.com.
Don’t forget, if there’s any particular area you want to focus on feel free to ask us and we will feature it in our Hump Day Fitness Challenge Blog.
Get down and get fit 2day with the Hump Day Challenge!
#2daybefit
2daybefit.com
http://www.facebook.com/2DayBeFit
Monday, June 11, 2012
"KEYS TO FITNESS...Your Favorite Celebrity's Training Program"
I know you ladies see how your man looks at the body on Alicia Keys. I get it, because I look at her and say, “DAMN, Swiss is a lucky man”. Well, ladies don’t be jealous, just change it because you have the control to change it. Here is what I’m going to do, I’m going to show you the workout routine that Celebrity Trainer, Harley Pasternak, has put together for Alicia Keys according to fitnessmagazine.com, then I’ll give you my thoughts on what I would keep and what I would change. I have not assessed Alicia so my comments are strictly based on what I see in the routine. Let’s get to it:
This is an amazing total body workout. This is similar to the type of functional training circuit that I design for my clients. BUT, there are a few things that I would change. First, Standing Oblique Flexion, ladies remember that your oblique develops just like any other muscle. So, if you are performing oblique flexion, they will start to grow outward giving you that boxy shape. Focus more on your core abdominals by doing planks, crunches, mountain climbers, etc. Your cardio and diet will trim that abdominal fat around the waist, giving you that V-shape you all want. As I look at the rest of the routine Harley has designed, I honestly love it.
This is a great routine that most people can follow. If you have any lower back injuries do not perform the Cross-Twist on Bench. Instead, choose an alternative abdominal exercise that does not cause spinal flexion or rotation.
Guys don’t worry, next week will be your turn. LADIES FIRST
#2daybefit
2daybefit.com
http://www.facebook.com/2DayBeFit
- 1. Standing Oblique Flexion
This is an amazing total body workout. This is similar to the type of functional training circuit that I design for my clients. BUT, there are a few things that I would change. First, Standing Oblique Flexion, ladies remember that your oblique develops just like any other muscle. So, if you are performing oblique flexion, they will start to grow outward giving you that boxy shape. Focus more on your core abdominals by doing planks, crunches, mountain climbers, etc. Your cardio and diet will trim that abdominal fat around the waist, giving you that V-shape you all want. As I look at the rest of the routine Harley has designed, I honestly love it.
This is a great routine that most people can follow. If you have any lower back injuries do not perform the Cross-Twist on Bench. Instead, choose an alternative abdominal exercise that does not cause spinal flexion or rotation.
Guys don’t worry, next week will be your turn. LADIES FIRST
#2daybefit
2daybefit.com
http://www.facebook.com/2DayBeFit
Thursday, June 7, 2012
H2Oh!
Thirsty?
If you find yourself feeling parched, it’s because you need water. Too often I see you guys out there with your 1 liter bottle and when I ask, how much water do you drink, it’s always the same answer: “This is my water for the day.”
Really? That’s all? But yet, you wonder why your ankles are the size of water balloons. Yup, you only have yourself to blame for those cankles. It ain’t the humidity. It’s because you are not hydrating your body well enough.
Women typically retain more water than men due to hormonal factors and gulping down H2O will facilitate the reduction of water retention.
Men, your bodies need it, too and how much you need depends on several factors to include: the state of your health, your activity level and where you live. On average, men should consume roughly 3 liters of water a day and women, 2.5 liters. If you live in the desert or somewhere tropical you should consume more.
Water doesn’t just quench your thirst. It is the basis of all chemical reactions in our body - including metabolic ones. Water also cleanses every nook and cranny of our bodies ridding it of toxins that add to weight gain and illnesses. In addition, we burn calories cooling the cold water we drink. I see you throwing a few extra ice cubes in that glass.
Up your water game with these few tips:
- Drink a tall glass of water upon waking up in the morning
- Drink water with every meal and snack
- Sip water while watching TV, working and commuting
- Add lemon, cucumber and strawberry slices
- If you’re on the go add crystal light (My favorite)
Drink up!
@2daybefit
2daybefit.com
http://www.facebook.com/2DayBeFit
If you find yourself feeling parched, it’s because you need water. Too often I see you guys out there with your 1 liter bottle and when I ask, how much water do you drink, it’s always the same answer: “This is my water for the day.”
Really? That’s all? But yet, you wonder why your ankles are the size of water balloons. Yup, you only have yourself to blame for those cankles. It ain’t the humidity. It’s because you are not hydrating your body well enough.
Women typically retain more water than men due to hormonal factors and gulping down H2O will facilitate the reduction of water retention.
Men, your bodies need it, too and how much you need depends on several factors to include: the state of your health, your activity level and where you live. On average, men should consume roughly 3 liters of water a day and women, 2.5 liters. If you live in the desert or somewhere tropical you should consume more.
Water doesn’t just quench your thirst. It is the basis of all chemical reactions in our body - including metabolic ones. Water also cleanses every nook and cranny of our bodies ridding it of toxins that add to weight gain and illnesses. In addition, we burn calories cooling the cold water we drink. I see you throwing a few extra ice cubes in that glass.
Up your water game with these few tips:
- Drink a tall glass of water upon waking up in the morning
- Drink water with every meal and snack
- Sip water while watching TV, working and commuting
- Add lemon, cucumber and strawberry slices
- If you’re on the go add crystal light (My favorite)
Drink up!
@2daybefit
2daybefit.com
http://www.facebook.com/2DayBeFit
Tuesday, June 5, 2012
Control
Janet Jackson said it best: “Got my own mind, I wanna make my own decision when it has to do with my life, my life. I wanna be the one in control.”
YES!!! You’re the one in control of the way you live, the way you feel and the way you look. Don’t just give the keys to your life to your trainer. He’s supposed to be outside the car using hand gestures to guide you into the space you want. Take advantage of his knowledge and guidance to help you reach your goals. At the end of the day, you are accountable for how hard you actually worked, how you nourished your body and how much rest you got.
Far too many of us want to place blame solely on genetics, their environment, stress and medications. They all play some part...if you let them. When it’s raining outside, you drive slower to avoid an accident. You can’t control the weather, but you can control your chances of getting to work safely by driving slower, turning down the music to be more aware, taking a less traveled road, etc.
Your trainer can suggest ways to better plan your workouts, meals and bedtime routine so that all those excuses just become old excuses that you don’t let control you and get in the way of a sexier and healthier body.
@2daybefit
http://2daybefit.com/
http://www.facebook.com/2DayBeFit
YES!!! You’re the one in control of the way you live, the way you feel and the way you look. Don’t just give the keys to your life to your trainer. He’s supposed to be outside the car using hand gestures to guide you into the space you want. Take advantage of his knowledge and guidance to help you reach your goals. At the end of the day, you are accountable for how hard you actually worked, how you nourished your body and how much rest you got.
Far too many of us want to place blame solely on genetics, their environment, stress and medications. They all play some part...if you let them. When it’s raining outside, you drive slower to avoid an accident. You can’t control the weather, but you can control your chances of getting to work safely by driving slower, turning down the music to be more aware, taking a less traveled road, etc.
Your trainer can suggest ways to better plan your workouts, meals and bedtime routine so that all those excuses just become old excuses that you don’t let control you and get in the way of a sexier and healthier body.
@2daybefit
http://2daybefit.com/
http://www.facebook.com/2DayBeFit
Monday, June 4, 2012
24 - 1
24 - 1 is not the score of the Nets’ losing in the first quarter.
Yeah, I’m sure I just confuse 98% of you guys with this title, so I guess you’re just going to have to read this blog to know what i’m talking about. 24 - 1, for those who train, your in the gym give or take an hour and for those who don’t train “Get-up, get-out and do something”. With that being said, you have 23 hours to mess up that hard, intense, grueling hour you just put in. I can hear some of you now “I hate the @#$% gym”. Fitness is a lifestyle change, you sought out to have physical, internal and mental change for the good of you. So why go screw it up before or after the painful hour in the gym.
Realize what you eat and drink will affect your performance the next day. Staying up late watching HBO and SportsCenter is not helping you get the proper rest your body needs to recoup and grow. So tell me, how does it feel to know you just burn 1000 calories with weight training, cardio training and self myofascial release work. Now you're set to indulge in 1200 calories with 5 hours of sleep. Calories in calories out. Simple equation and that’s not adding up for you. The one who’s working hard to accomplish their fitness goals.
Be conscience of what you do after the gym. Know this, what ever you put into your mouth will affect you in a positive or negative way. Also, get the proper amount of rest so you can feel fresh and be ready to attack the world the next day.
@2daybefit
2daybefit.com
http://www.facebook.com/2DayBeFit
Yeah, I’m sure I just confuse 98% of you guys with this title, so I guess you’re just going to have to read this blog to know what i’m talking about. 24 - 1, for those who train, your in the gym give or take an hour and for those who don’t train “Get-up, get-out and do something”. With that being said, you have 23 hours to mess up that hard, intense, grueling hour you just put in. I can hear some of you now “I hate the @#$% gym”. Fitness is a lifestyle change, you sought out to have physical, internal and mental change for the good of you. So why go screw it up before or after the painful hour in the gym.
Realize what you eat and drink will affect your performance the next day. Staying up late watching HBO and SportsCenter is not helping you get the proper rest your body needs to recoup and grow. So tell me, how does it feel to know you just burn 1000 calories with weight training, cardio training and self myofascial release work. Now you're set to indulge in 1200 calories with 5 hours of sleep. Calories in calories out. Simple equation and that’s not adding up for you. The one who’s working hard to accomplish their fitness goals.
Be conscience of what you do after the gym. Know this, what ever you put into your mouth will affect you in a positive or negative way. Also, get the proper amount of rest so you can feel fresh and be ready to attack the world the next day.
@2daybefit
2daybefit.com
http://www.facebook.com/2DayBeFit
Sunday, June 3, 2012
Stressed out over adipose
You’ve been trying to lose weight for weeks now and haven’t dropped a single pound. Cursing your trainer, telling him he doesn’t know what the hell he’s doing. Calling your friends crying over the 10 pounds that you have been trying to lose over the past month, but you haven’t dropped a single ounce. It’s not their fault. You didn’t call them crying when you were eating that cheeseburger the other day. You had control then and you have control now. So stop stressing over it.
Why haven’t you lose weight? Because of the stress. Check this out, stress produces cortisol and cortisol has been link to storing abdominal adipose (Belly Fat). So if your goal is to have a body like Peter Griffin, Rosie O’donnell, or your fat beer drinking uncle Steve. Keep the stress up. But if you are seriously trying to slim your waist and rip those abs. STOP STRESSING!!!
If you believe in the air you breath, well have a little faith in yourself and in your trainer. Allow him to point you in the right direction, as you take control over your own destiny. Continue to workout hard and erase the stress in your life, and you will be on your way to reaching your goal.
Less stress, more rest
@2daybefit
2daybefit.com
http://www.facebook.com/2DayBeFit
Why haven’t you lose weight? Because of the stress. Check this out, stress produces cortisol and cortisol has been link to storing abdominal adipose (Belly Fat). So if your goal is to have a body like Peter Griffin, Rosie O’donnell, or your fat beer drinking uncle Steve. Keep the stress up. But if you are seriously trying to slim your waist and rip those abs. STOP STRESSING!!!
If you believe in the air you breath, well have a little faith in yourself and in your trainer. Allow him to point you in the right direction, as you take control over your own destiny. Continue to workout hard and erase the stress in your life, and you will be on your way to reaching your goal.
Less stress, more rest
@2daybefit
2daybefit.com
http://www.facebook.com/2DayBeFit
Saturday, June 2, 2012
"Hey Kool-Aid!" when you're all grown up
Thoroughly enjoying that cosmo, mojito or daiquiri can bring you back to when your parents let you have a can of soda, Capri Sun or a cold, tall glass of Kool-Aid. It was an occasional treat and, now that you’re all grown up, that’s exactly how you should consume adult beverages.
I mean, what’s more important to you? 6-pack abs or 6-pack Mike’s Hard Lemonade.
Sure, it’s tasty but always remember, we’re all a B.O.O. (Body of One) and it takes some of us a full 24 hours or more to metabolize a single drink! That heavenly sugar in those colorful drinks turns into FAT once it enters your system. Hit the gym hard a day after sipping a Long Island Iced Tea and you’ll only be breaking down that L.I.T. instead of those love handles. Sucks to know you’re giving it all you’ve got but not making any headway.
By no means am I telling you to never have a drink again. I, myself, take great pleasure in having dinner out with friends with a glass of wine. What I’m encouraging here is moderation and to be very mindful of the amount and frequency of your Happy Hours.
@2daybefit
2daybefit.com
http://www.facebook.com/2DayBeFit
I mean, what’s more important to you? 6-pack abs or 6-pack Mike’s Hard Lemonade.
Sure, it’s tasty but always remember, we’re all a B.O.O. (Body of One) and it takes some of us a full 24 hours or more to metabolize a single drink! That heavenly sugar in those colorful drinks turns into FAT once it enters your system. Hit the gym hard a day after sipping a Long Island Iced Tea and you’ll only be breaking down that L.I.T. instead of those love handles. Sucks to know you’re giving it all you’ve got but not making any headway.
By no means am I telling you to never have a drink again. I, myself, take great pleasure in having dinner out with friends with a glass of wine. What I’m encouraging here is moderation and to be very mindful of the amount and frequency of your Happy Hours.
@2daybefit
2daybefit.com
http://www.facebook.com/2DayBeFit
Friday, June 1, 2012
It's not water weight, It's FAT
“Big Boned” used to be the number one excuse for extra padding on the body. Nowadays folks like to chalk it up to “water weight.”
Reality check. You haven’t stepped foot in a gym in weeks, months or maybe even years. Still, you stand by the delusion of good ol’ fashion water weight. Well, I’m here to tell you, with love, you need to lose fat. The first, and toughest, step is recognizing you need to hit the gym, work with a personal trainer or even head to the high school track for a few laps.
It’s crucial to be focused on burning some calories and building muscle instead of “shedding water weight” when in fact you need to up your water intake but, that’s a story for another day.
But, hey, the proof is in the pudding, right? Don’t take my word for it. Get up and get out to burn calories and lose that fat.
#2daybefit
2daybefit.com
Reality check. You haven’t stepped foot in a gym in weeks, months or maybe even years. Still, you stand by the delusion of good ol’ fashion water weight. Well, I’m here to tell you, with love, you need to lose fat. The first, and toughest, step is recognizing you need to hit the gym, work with a personal trainer or even head to the high school track for a few laps.
It’s crucial to be focused on burning some calories and building muscle instead of “shedding water weight” when in fact you need to up your water intake but, that’s a story for another day.
But, hey, the proof is in the pudding, right? Don’t take my word for it. Get up and get out to burn calories and lose that fat.
#2daybefit
2daybefit.com
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