We have discussed two of the three keys of health/fitness, which includes your diet/meal plan and your workout. Know it’s time to move on to cardiovascular. Yes cardio, you either love it or hate it and I lean toward the hating part. I’m honest, but in order to get the body you want it has to be done.
Most of us just think jumping on the treadmill running, running and running is going to burn the fat of your body. I’m here to tell you, WRONG!!! Our bodies have multiple energy systems aerobic and anaerobic. Aerobic is when your body is maintaining a certain heart rate before it changes to sugar burning, this is the fat burning stage. Anaerobic is when your body’s energy system switches from fat burning to sugar burn. So this means that the slow pace cardio (conversational pace) burns and target more fat
burning than running, YES.
Most clients and gym goers argue “I don’t feel like I’m doing anything or it boring”. So I ask, what is your goal? What is it you want to accomplish? If you answer, I want to lose weight; well you need to do slow pace cardio three to four times a week, burning that fat off your body. The most accurate way to know when your body energy system changes from fat burning to sugar burning is by using a VO2 sub-max machine. Your trainer may
have other methods to help you find you heart rate number.
#2daybefit
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Celeb/Pro-Athlete Trainer 2daybefit.com
Showing posts with label fitness. Show all posts
Showing posts with label fitness. Show all posts
Thursday, August 2, 2012
Wednesday, July 25, 2012
Hump Day Fitness Challenge: Part 6
Middle of the work week and you can almost see Friday in the horizon. For those who have been working out all week, that weekend break is almost here. Giving you an opportunity to rest, regenerate and enjoy your weekend. Last Wednesday 2daybefit challenge was all about doing you; I hope you had a great time doing it. This week I want you to invite a love one or friend to join you in your fitness journey.
I realize when taking on new challenges in life such a setting fitness and healthy goals, there is no better feeling of support than having someone close to join you give you that extra support and motivation. Bringing them along this gives them an opportunity to see what it is you’re doing and it could also be a bonding period.
As mention in prior blogs having a training partner is great, but this is a little different. This week I want to you grab someone it could be a boyfriend, your daughter, sister, etc. Just take them on a walk around the park, city or a few laps around the neighborhood. This is a great way to bond and an excellent introduction getting them interest in fitness. Seeing how much fun this fitness/healthy lifestyle can be.
#2daybefit
2daybefit.com
http://www.facebook.com/2DayBeFit
I realize when taking on new challenges in life such a setting fitness and healthy goals, there is no better feeling of support than having someone close to join you give you that extra support and motivation. Bringing them along this gives them an opportunity to see what it is you’re doing and it could also be a bonding period.
As mention in prior blogs having a training partner is great, but this is a little different. This week I want to you grab someone it could be a boyfriend, your daughter, sister, etc. Just take them on a walk around the park, city or a few laps around the neighborhood. This is a great way to bond and an excellent introduction getting them interest in fitness. Seeing how much fun this fitness/healthy lifestyle can be.
#2daybefit
2daybefit.com
http://www.facebook.com/2DayBeFit
Thursday, July 19, 2012
"Fitness 101 for beginners: Part 2 of 3"
So let’s continue, last week our focus was working out for the first time and the importance of safety, training and familiarizing you in the gym. As I mention last week this is only part 1 of “Fitness 101 for beginners”. Now let’s move on to part 2.
Most people initial approach to this fitness/health lifestyle is to workout, workout more and workout a little bit more. Which is great, I love the motivation you have to getting your body into shape. You’re building up muscles that you didn’t have or using the muscles that have been dormant for awhile. Yet, you’re wondering why you can’t see any definition. Well how is your diet?
Depending on the individual the diet is the hardest part of this new lifestyle, but it’s the most important. In the “Lady Gaga” blog, I mention that the diet is 75 to 80 percent of your fitness and health routine. Why? In order to see that 6 pack, those beach arms and that sexy back you have to burn off that layer fat. For those who are trying to gain weight, this ideology also applies to you as well.
Carbs the scariest word in the fitness dictionary, guess what? It shouldn’t be. It’s all about eating the right carbs “Complex Carbs” and the right amount. I suggest that all beginners seek out a nutritionist to help design a diet plan for you.
I guarantee once you incorporate the proper diet along with your workout, you will start to see a big different in your body. This is going to boast in your confidence; because you are now achieving the goals you have been working so hard for.
This is part 2 of 3 for beginner; next week we’ll target cardio, I so love cardio. Enjoy your meals.
#2daybefit
2daybefit.com
http://www.facebook.com/2DayBeFit
Most people initial approach to this fitness/health lifestyle is to workout, workout more and workout a little bit more. Which is great, I love the motivation you have to getting your body into shape. You’re building up muscles that you didn’t have or using the muscles that have been dormant for awhile. Yet, you’re wondering why you can’t see any definition. Well how is your diet?
Depending on the individual the diet is the hardest part of this new lifestyle, but it’s the most important. In the “Lady Gaga” blog, I mention that the diet is 75 to 80 percent of your fitness and health routine. Why? In order to see that 6 pack, those beach arms and that sexy back you have to burn off that layer fat. For those who are trying to gain weight, this ideology also applies to you as well.
Carbs the scariest word in the fitness dictionary, guess what? It shouldn’t be. It’s all about eating the right carbs “Complex Carbs” and the right amount. I suggest that all beginners seek out a nutritionist to help design a diet plan for you.
I guarantee once you incorporate the proper diet along with your workout, you will start to see a big different in your body. This is going to boast in your confidence; because you are now achieving the goals you have been working so hard for.
This is part 2 of 3 for beginner; next week we’ll target cardio, I so love cardio. Enjoy your meals.
#2daybefit
2daybefit.com
http://www.facebook.com/2DayBeFit
Wednesday, July 18, 2012
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.
#2daybefit
2daybefit.com
http://www.facebook.com/2DayBeFit
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.
#2daybefit
2daybefit.com
http://www.facebook.com/2DayBeFit
Monday, July 16, 2012
"Goo goo over Lady Gaga: Your Favorite Celebrity's Training Program"
Pop star icon Lady Gaga is admired by many across the globe for her music, talent and having a great body. Working with celebrity trainer Harley Pasternak, together they have been able to design a program that builds up her stamina for stage performance and cardio fat burning results.
Harley, the writer of “the 5 factor workout” has achieved success with celebrity clients with his 5-Factor diet and fitness plans. By incorporated Harley 5 factor methods which consists in barbell dumbbell combination weights, jogging, jumping rope and a circuit training routine. Gaga has been able to burn those calories and prepares her for onstage performances.
So according to www.squidoo.com/lady_gaga_workout let’s take a peek into Lady Gaga circuit training routine:
Workout Routine
- Warm up - Jogging for 5 minutes
Circuit
- DB back Rows - which train your upper back and posture muscles,
* All 3 exercise as a circuit, three times for 25 reps each set
Cardio
- Skipping Rope - 5 minutes
The last part of Lady Gaga’s routine is the most important, Eating healthy. I personally believe that your diet is 75 to 80 percent of your fitness and health routine.
Stay focus and workout to achieve that look you want just as your favorite celebrity does.
#2daybefit
2daybefit.com
http://www.facebook.com/2DayBeFit
Harley, the writer of “the 5 factor workout” has achieved success with celebrity clients with his 5-Factor diet and fitness plans. By incorporated Harley 5 factor methods which consists in barbell dumbbell combination weights, jogging, jumping rope and a circuit training routine. Gaga has been able to burn those calories and prepares her for onstage performances.
So according to www.squidoo.com/lady_gaga_workout let’s take a peek into Lady Gaga circuit training routine:
Workout Routine
- Warm up - Jogging for 5 minutes
Circuit
- DB back Rows - which train your upper back and posture muscles,
- DB deadlifts - which target your hamstrings, thighs and butt
- Sides bends - which work your love handles and obliques.
* All 3 exercise as a circuit, three times for 25 reps each set
Cardio
- Skipping Rope - 5 minutes
The last part of Lady Gaga’s routine is the most important, Eating healthy. I personally believe that your diet is 75 to 80 percent of your fitness and health routine.
Stay focus and workout to achieve that look you want just as your favorite celebrity does.
#2daybefit
2daybefit.com
http://www.facebook.com/2DayBeFit
Thursday, July 12, 2012
"Fitness 101 for beginners: Part 1 of 3"
Yes!!! You have decided to turn over a new leaf and change the way you have been living. Someone or something has made you want to get into shape and live a healthier lifestyle. Awesome! Welcome to the fitness family, but I know there could be some concerns. First, you have no clue where to begin. You step foot into the gym and you are overwhelmed. Its OK. Maybe 2daybefit can help ease you into this new life-changing event of getting into shape.
Approach fitness the same way you attack any new venture in life - low and easy but with focus and the determination to learn and conquer. Beginners don’t be afraid to ask for help, partner up with a friend, or get a trainer. These are all ways to help get you
started and assist you around the gym.
As a trainer, the first thing we’re taught is safety. I suggest all newcomers to team up with a trainer or partner to learn the ropes. You do not want to injure yourself the first week or to cause injury to someone else. As you become familiar with your surroundings, you can then start training on your own.
As you begin to train alone, you should continue to refer back to a trainer to help guide and develop a program that will target your goals. Magazines, books, websites or any other fitness literature is a good way to learn more about training regimens and periodizing programs.
This is just the beginning of your new lifestyle and part 1 of 3 for beginner to the gym. Next week we’ll target meals. So stay focused and kick this new lifestyle’s butt.
#2daybefit
2daybefit.com
http://www.facebook.com/2DayBeFit
Approach fitness the same way you attack any new venture in life - low and easy but with focus and the determination to learn and conquer. Beginners don’t be afraid to ask for help, partner up with a friend, or get a trainer. These are all ways to help get you
started and assist you around the gym.
As a trainer, the first thing we’re taught is safety. I suggest all newcomers to team up with a trainer or partner to learn the ropes. You do not want to injure yourself the first week or to cause injury to someone else. As you become familiar with your surroundings, you can then start training on your own.
As you begin to train alone, you should continue to refer back to a trainer to help guide and develop a program that will target your goals. Magazines, books, websites or any other fitness literature is a good way to learn more about training regimens and periodizing programs.
This is just the beginning of your new lifestyle and part 1 of 3 for beginner to the gym. Next week we’ll target meals. So stay focused and kick this new lifestyle’s butt.
#2daybefit
2daybefit.com
http://www.facebook.com/2DayBeFit
Thursday, June 28, 2012
"Shake it up: Benefits of a Protein Shake"
I’m going to be honest, 15 years ago protein shakes tasted like crap. Then the makers of the shakes wised up and designed something flavorful and now you can drink a shake that tastes better than a milk shake. So why not grab a shake?
There have been several studies regarding the benefits of protein shakes. Some researchers argue that protein shakes can be harmful to kidneys or bones. Others say it’s the best alternative source of protein. I’m believe protein shakes are beneficial to your diet plan and I personally drink them.
Most of us do not take the proper amount of protein that the body needs for cardiovascular function, muscle growth and muscle regeneration. Take note, without a sufficient amount of protein, muscle will not regenerate or heal as fast as they should and this will lead to injuries. This is one of the many reasons why protein is essential. Protein shakes will assist you in attaining an adequate amount of protein.
Protein shakes are a quick and easy way to get in the sufficient amount of protein that your body needs. You can grab it on the go or have one as you’re waiting on your trainer/training partner. Some also use it as a meal replacement.
Again, I’m in favor for having protein shakes. I find them beneficial and enjoyable. It’s an easy way to get enough protein for the day.
#2daybefit
2daybefit.com
http://www.facebook.com/2DayBeFit
There have been several studies regarding the benefits of protein shakes. Some researchers argue that protein shakes can be harmful to kidneys or bones. Others say it’s the best alternative source of protein. I’m believe protein shakes are beneficial to your diet plan and I personally drink them.
Most of us do not take the proper amount of protein that the body needs for cardiovascular function, muscle growth and muscle regeneration. Take note, without a sufficient amount of protein, muscle will not regenerate or heal as fast as they should and this will lead to injuries. This is one of the many reasons why protein is essential. Protein shakes will assist you in attaining an adequate amount of protein.
Protein shakes are a quick and easy way to get in the sufficient amount of protein that your body needs. You can grab it on the go or have one as you’re waiting on your trainer/training partner. Some also use it as a meal replacement.
Again, I’m in favor for having protein shakes. I find them beneficial and enjoyable. It’s an easy way to get enough protein for the day.
#2daybefit
2daybefit.com
http://www.facebook.com/2DayBeFit
Wednesday, June 27, 2012
Hump Day Fitness Challenge: Part 3
“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
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
Tuesday, June 26, 2012
"Not Food , Shoes: Rewards for reaching your goals"
You’ve been doing a phenomenal job with your training. Your diet is on point, you kick butt in the gym and you have become a cardio machine, now it’s time to reward yourself. Not with a burger and fries or a large pizza, but with something that will grant you great pleasure without interfering with your new fit lifestyle.
Many of us seek to stuff our faces with the food that we’ve cut out of our diets. This is not the solution. Honestly, this will probably make you sick and most likely you’ll regret it the next day. You have worked too hard shredding that tire around your waist to scarf down a pound of wings with a pitcher of beer. You owe yourself more than that. Celebrate your success with something other than food.
2daybefit has a list of ways to celebrate your self-accomplishments instead of reverting back to old, bad eating habits.
Alternative Rewards:
Pampering yourself with other great pleasures is far better than indulging in a meal of crap. Remember if you are on a fixed meal plan, doing anything extreme is the last thing you want to do, when you have made the sacrifice to change your habits.
We feel that it's important to reward yourself to recognize the progress you have made and the leaps and bounds you’ve gone converting to this new health and fit lifestyle.
#2daybefit
2daybefit.com
http://www.facebook.com/2DayBeFit
Many of us seek to stuff our faces with the food that we’ve cut out of our diets. This is not the solution. Honestly, this will probably make you sick and most likely you’ll regret it the next day. You have worked too hard shredding that tire around your waist to scarf down a pound of wings with a pitcher of beer. You owe yourself more than that. Celebrate your success with something other than food.
2daybefit has a list of ways to celebrate your self-accomplishments instead of reverting back to old, bad eating habits.
Alternative Rewards:
- Makeover
- New haircut
- Massages
- New shirt, pants, clothes, etc
- Shoes
- Guy/Girl night out
- New purse
- Vacation to show off that new body
Pampering yourself with other great pleasures is far better than indulging in a meal of crap. Remember if you are on a fixed meal plan, doing anything extreme is the last thing you want to do, when you have made the sacrifice to change your habits.
We feel that it's important to reward yourself to recognize the progress you have made and the leaps and bounds you’ve gone converting to this new health and fit lifestyle.
#2daybefit
2daybefit.com
http://www.facebook.com/2DayBeFit
Monday, June 25, 2012
"American Idol to Fitness Idol: Your Favorite Celebrity's Training Program"
How did she do it? All of America is wondering how Jennifer Hudson became a fitness icon. Hard work!!! Nothing more, nothing less. She worked her butt off - no pun intend. Her focus and determination has been an inspiration to all, men and women alike.
So, you understand the right mindset is crucial but how did she do it? Proper diet and exercise routine.
According to Hollywoodlife.com, Jennifer worked with Celebrity Trainer Harley Pasternak. She designed a 25-minute circuit training regimen that included cardio, lunges, shoulder presses, and ab exercises five days a week. Jennifer worked her way up to 50 minutes and an additional 25 minutes of cardio.
For 2012, Jennifer has a new redesign program as reported on Dr. Oz. She still has a circuit routine, which I love. Her routine is short, sweet and simple. Yet, it targets her upper and lower body, core and cardio. Let’s take a peek:
Workout Routine
“PERFORM 25 REPS OF EACH EXERCISE BACK TO BACK AND REST FOR 1 MINUTE. COMPLETE THE CIRCUIT 4 TIMES.”
Cardio Routine
First, I would like to thank Jennifer for continuing to motivate all of us by leading a healthy and fit lifestyle. Her inspiration will undoubtedly encourage others to strive to achieve and accomplish their goals for many years to come.
So jump on board and become an “American Fitness Idol!”
#2daybefit
2daybefit.com
http://www.facebook.com/2DayBeFit
So, you understand the right mindset is crucial but how did she do it? Proper diet and exercise routine.
According to Hollywoodlife.com, Jennifer worked with Celebrity Trainer Harley Pasternak. She designed a 25-minute circuit training regimen that included cardio, lunges, shoulder presses, and ab exercises five days a week. Jennifer worked her way up to 50 minutes and an additional 25 minutes of cardio.
For 2012, Jennifer has a new redesign program as reported on Dr. Oz. She still has a circuit routine, which I love. Her routine is short, sweet and simple. Yet, it targets her upper and lower body, core and cardio. Let’s take a peek:
Workout Routine
- 1. Sit-ups
- 2. Push-ups
- 3. Squats
“PERFORM 25 REPS OF EACH EXERCISE BACK TO BACK AND REST FOR 1 MINUTE. COMPLETE THE CIRCUIT 4 TIMES.”
Cardio Routine
- 1. Jump rop
“25 MINUTES STRAIGHT OR FOR BEGINNERS 5 SETS OF 5 MINUTE ROUNDS”
First, I would like to thank Jennifer for continuing to motivate all of us by leading a healthy and fit lifestyle. Her inspiration will undoubtedly encourage others to strive to achieve and accomplish their goals for many years to come.
So jump on board and become an “American Fitness Idol!”
#2daybefit
2daybefit.com
http://www.facebook.com/2DayBeFit
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
Saturday, June 23, 2012
"CEO Of Your Body, One Day At A Time"
We all have goals in life. Some are to become CEO, some are to be married and some are to travel the world. Yet these goals have to start from somewhere. We don’t just wake up in the morning operating our own business. We don’t walk into to Starbuck, met someone and get married that next day. All these things take time to build and we have to work hard to accomplish them. Your approach to fitness and health should be the same.
“One day at a time”, this is how you should approach your long term goal, by setting short term goals. Too many people stress themselves when it comes to their fitness goals. Expecting to lose 20 pounds, shedding 4 inches off their waist, and having a 6 pack all in 3 weeks, sorry to tell you, that’s not happening. Love your ambition but that isn’t reality. The key for any type of success comes from setting short term goals. This has been proven model in all facets of life. Now check-out these few tip by 2daybefit to help facilitate your goals.
Short Term Goal: 2daybefit style
- add an extra cardio day
- reducing fat and sugar intake, eating a balanced diet and vegetable intake
- drinking an extra glass of water
- set workout goals (this week you did 25 sit-ups next time make it 30)
- losing 1 pounds per week
- stretch everyday
- go to the gym an extra day (instead of 2 make it 3)
Short term goals help set the trend for long-term weight-loss, fitness and overall health. Focusing more on what you can achieve per week will keep you motivate and drive you to set a more short term goal. In no time you have become the CEO of your body.
“One day at a time”, this is how you should approach your long term goal, by setting short term goals. Too many people stress themselves when it comes to their fitness goals. Expecting to lose 20 pounds, shedding 4 inches off their waist, and having a 6 pack all in 3 weeks, sorry to tell you, that’s not happening. Love your ambition but that isn’t reality. The key for any type of success comes from setting short term goals. This has been proven model in all facets of life. Now check-out these few tip by 2daybefit to help facilitate your goals.
Short Term Goal: 2daybefit style
- add an extra cardio day
- reducing fat and sugar intake, eating a balanced diet and vegetable intake
- drinking an extra glass of water
- set workout goals (this week you did 25 sit-ups next time make it 30)
- losing 1 pounds per week
- stretch everyday
- go to the gym an extra day (instead of 2 make it 3)
Short term goals help set the trend for long-term weight-loss, fitness and overall health. Focusing more on what you can achieve per week will keep you motivate and drive you to set a more short term goal. In no time you have become the CEO of your body.
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
Sunday, June 10, 2012
Mayday Sunday Part 1: THE ARM
Attention world, its Sunday morning and it’s time to get into the early morning groove. So before hitting the beach, boat or park, get your hard working ass up and into the gym. That way you can flex that body part you just worked so hard on.
This is a new series that 2daybefit is going to have, the “Sunday Plan to Action”. Every Sunday there will be a new workout that will focus on a different body parts. Each workout will take approximately 45 to 60 minutes to complete, depending on how much you talk during your workout. There will be a combination of anaerobic/aerobic drills, functional circuits and isolation muscle groups for strength/hypertrophy/power. Now go brush your teeth, wash your face and kiss the baby. Because we are about to rock.
June 10 - THE ARM
Dynamic warm up - 5 to 10 mins Treadmill/Bike/Elliptical
Workout
Bicep curls superset with Dumbbell jabs
Shoulder Press superset with Rotating kickbacks
Hammer Curls superset with Seated Dips
Upright rows (High Pulls) compound with Side raises
Cardio/Self Myofascial Release
20 minute Treadmill interval training
TIME Speed Incline
0:00 - 3:00 3.5 1
3:00 - 6:00 4.0 2
6:00 - 9:00 6.5 1
9:00 - 12:00 3.5 2
12:00 - 15:00 6.8 1
15:00 - 18:00 3.5 2
18:00 - 20:00 7.0 1
This is a new series that 2daybefit is going to have, the “Sunday Plan to Action”. Every Sunday there will be a new workout that will focus on a different body parts. Each workout will take approximately 45 to 60 minutes to complete, depending on how much you talk during your workout. There will be a combination of anaerobic/aerobic drills, functional circuits and isolation muscle groups for strength/hypertrophy/power. Now go brush your teeth, wash your face and kiss the baby. Because we are about to rock.
June 10 - THE ARM
Dynamic warm up - 5 to 10 mins Treadmill/Bike/Elliptical
Workout
Bicep curls superset with Dumbbell jabs
- 4 sets 12 to 15 reps
- 4 sets 1 min
Shoulder Press superset with Rotating kickbacks
- 4 sets 12 to 15 reps
- 4 sets 12 to 15 reps
Hammer Curls superset with Seated Dips
- 4 sets 12 to 15 reps
- 4 sets 12 to 15 reps
Upright rows (High Pulls) compound with Side raises
- 4 sets 12 to 15 reps
- 4 sets 12 to 15 reps
Cardio/Self Myofascial Release
20 minute Treadmill interval training
TIME Speed Incline
0:00 - 3:00 3.5 1
3:00 - 6:00 4.0 2
6:00 - 9:00 6.5 1
9:00 - 12:00 3.5 2
12:00 - 15:00 6.8 1
15:00 - 18:00 3.5 2
18:00 - 20:00 7.0 1
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
Wednesday, June 6, 2012
Pay attention and listen
Men, some of us struggle with this, listening to our woman. She’s always telling us that we don’t pay attention and we never listen. But ladies, we have an excuse, we don’t even listen to our own body’s. The funny thing is that this applies to women as well. So HA.
I’ll be the first to tell you if you’re hungry eat, It’s better to eat something than to starve your body. This methodology is the same for training. To many of us train when our body is telling us to “STOP”. Believe it or not, it’s ok to miss a day from the gym to rest. Fighting through can and will cause injuries. I’ve witness to many people over train and get hurt. Yes, you can over train. Don’t be macho, you have nothing to prove. Training is for you and you only.
If you’re not feeling up to it, take a day, two, or even three, hell take a whole week off. This will rejuvenate you. During this time, treat your lady to dinner and a workout at home, if you know what I mean. Once you master listening to your body, you will feel and perform better.
@2daybefit
2daybefit.com
http://www.facebook.com/2DayBeFit
I’ll be the first to tell you if you’re hungry eat, It’s better to eat something than to starve your body. This methodology is the same for training. To many of us train when our body is telling us to “STOP”. Believe it or not, it’s ok to miss a day from the gym to rest. Fighting through can and will cause injuries. I’ve witness to many people over train and get hurt. Yes, you can over train. Don’t be macho, you have nothing to prove. Training is for you and you only.
If you’re not feeling up to it, take a day, two, or even three, hell take a whole week off. This will rejuvenate you. During this time, treat your lady to dinner and a workout at home, if you know what I mean. Once you master listening to your body, you will feel and perform better.
@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
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