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

"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 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

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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:

- 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!

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Part 2: Killer Abs

Surprise!!! You have six pack abs!  We all have abs. Yes, we do. The problem is some of us have a layer of fat that is covering it. But don’t worry, we’re going to reveal those abs!

Ladies, I know you want that flat stomach. And guys, you want that rock hard 6 pack. Trust me, I wanted the same thing at one point.  Let me share with you what worked for me:

Cardio, proper dieting and working out.  Take note, they all equally matter.  Here is the 2daybefit ab workout, so you feel comfortable taking your shirt off anywhere.

June 18 - Killer Abs
Monday
Between Sets
Decline sit-up
-3 sets of 25
Leg Raises
-3 sets of 25
V-ups
-3 sets of 25
Wednesday
After workout before cardio
Ab Roller
-3 sets of 25
Planks
-3 sets of 1minute hold
Alternating Heel Touch
-3 sets of 20
Friday
Between Sets
Air bike
-3 sets of 40
Plyo/Exercise Ball Crunches
-3 sets of 25
Plyo/Exercise Ball Pull-in
-3 sets of 12

Cardio/Self Myofascial Release
45 minute stair master
TIME Speed Incline
0 - 45   3.5     7

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Spot Reduction, No Can Do!!!

All these gimmicks and gadgets people are buying to shape up make me laugh - abdominal belts, leg shaping machines and butt toning products. Stop wasting your hard earned money and get to the gym. There is no way around hard work, the harder you work the more you are going to get out of it. Spot reduction does not exist.

Most people approach their trainer proclaiming, “I will like to lose weight here.” Let me be real with you.  If your trainer gives you a routine to help you lose fat in a specific area they are full of BS. No such thing as spot reduction.

Losing weight is a total body process.

Body fat is lost throughout in a pattern dependent upon genetics, sex (hormones), and age. So guess what, overall body fat must be lost in order to lose fat in any particular area.

Please pay attention to what I’m about to say. Only doing exercises in those troubling areas will build muscle under the FAT. So guys, doing a million sit-ups isn’t burning the fat in your gut, it’s just giving you abs of steal that no one can see. Ladies, doing a thousand lunges is making your legs strong enough to thrust kick your man in the jaw but, it’s not trimming the fat off of them.

Have you ever put on a pair of jeans after you’ve been training for a month and they seem to be tighter? UMMM yeah, you’ve been building the muscle underneath the fat without burning the fat. So this is what I’m suggesting, GO DO SOME DAMN CARDIO!!!! If you want to trim down, get lean and sexy, then you have to spend time on the cardio deck. That’s the only way. So do at least 30 minutes 3 to 4 times a week, then tell me how those jeans fit.

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