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

AN. 1 WEIGH IN

Need Damage Control?

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

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"Fitness 101 for beginners: Part 3 of 3"

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.


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Hump Day Fitness Challenge: Part 7

This is a special Hump Day for me because it’s my niece’s seventh birthday. Today’s blog is dedicated to her. I’m reminded of how fast time flies. You wake up and you’re sitting there in the same situation as you were before. How do you expect to change things by doing nothing? First, you must realize that the world doesn’t give you anything. You have to work for it and embrace the struggles that come with it and at times you will be let down. So what!!! Get up, dust yourself off, stop whining and go after it again, again and again. We all need to approach fitness and all of your goals in this way.

Today I want to talk about plateau. You know, hitting that invisible wall. Sometimes when training for several weeks we hit a wall and we hit it hard. Our bodies stop reacting to the training and some of us get mentally drained. This is not the time to quit. This is the time
to grab the hammer and knock the wall down. It’s time to step up and climb over
the wall, fighting to achieve your health/fitness goals.

For those who are experiencing this, I’m suggesting you push yourself this week by adding an additional cardio session. Once in the morning and once in the evening. I guarantee your build will breakthrough and the weight will melt away. For those who are trying to add a few pounds, I suggest adding 2.5 pounds to ever exercise and drop the
cardio this week. I hope this works for you. Let me know by emailing me info@2daybefit.com or 2daybefit@gmail.com


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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.

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"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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"Fav Food Gone Healthy, Healthy Recipes: Part 5

Last I check it was still summer and the humidity is reminding me of the every single day. When I left Florida I thought I left the humidity behind, nope it followed me. It’s raining yet it’s still hot. My Floridians know how it is when you get out the shower and yet you’re still sweating. This should not apply when you’re sitting down trying to enjoy your meal.

During the summer it’s nice to have light tasteful meals that will satisfy your appetite and yet it still fits into your diet plan. This week’s recipe has two on my favorite foods; Chicken and Strawberries. The recipe is great for lunch or dinner. I prefer having this for lunch as I hang out by the poolside with friends.

This Friday's "Favorite Food Gone Healthy":  Chicken and Strawberry Salad, by Rae McManus, Cheneyville, Louisiana, Southern Living

You'll need:
1/2 cup poppy seed dressing
1/4 cup Olive oil mayonnaise
1 1/2 pounds chopped cooked chicken (about 3 1/2 cups)
2 celery ribs, sliced
1 pint fresh strawberries, halved
1 avocado, cut into 1-inch cubes
1/2 small red onion, thinly sliced
1/2 cup slivered almonds, toasted
1 (10-ounce) package mixed salad greens
Garnishes: avocado slices, whole strawberries

You will:
Whisk together dressing and mayonnaise in a large bowl;Cover and chill 30 minutes.
Add chopped chicken
5 ingredients to dressing mixture, gently tossing to coat.
Serve over mixed salad greens.
Garnish, if desired.

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Courtesy of myrecipes.com

"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.

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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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