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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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        

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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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"Making Cents of Fitness: Your Favorite Celebrity's Training Program"

Fellas, It’s your turn to discover the routine of your favorite celebrity. 50 Cent, yes I’m sure you’ve seen him and ask the question “what is his workout routine”. Trust me, it’s something that we can all do and I’m sure your lady will push you to do it ;). 50 uses a workout split of upper and lower. Accord to fortiusfitness.com, this is 50’s split:

• Monday: chest, shoulders, triceps
• Tuesday: back, biceps
• Wednesday: lower body, HIIT
• Thursday: chest, shoulders, triceps
• Friday: back, biceps
• Saturday: lower body, HIIT
• Sunday: rest

This split give his upper and lower body a chance to rest before attacking it two days later. Rest and growth are the keys to any workout regimen. So let’s dive into 50’s routine, his plan is design for looks and for work. As a performer, he trains with extreme intensity in order to maintain endurance onstage. He does what is describe as “40 minutes of Hell” to duplicate his onstage performance, this is according to squidoo.com. Here’s an example of one of 50’s workouts:

• Pushups: max in 60 seconds (no rest)
• Pull ups: 12-15 reps (no rest)
• Chin ups: 12-15 reps (1 minute rest)

• Arnold Dumbbell Press: 12-15 reps (no rest)
• Seated Cable Rows: 12-15 reps (no rest)
• Medicine Ball Toss: max in 30 seconds (1 minute rest)

• Arnold Press: 12-15 reps (no rest)
• Seated Rows: 12-15 reps (no rest)
• Medicine Ball Toss: max in 30 seconds (1 minute rest)

• Dumbbell Alternate Curls: 12-15 reps with Olympic bar (no rest)
• Dips: 12-15 reps (no rest)
• Medicine Ball Chops: max in 30 seconds (1 minute rest)

• Dumbbell Alternate Curls: 12-15 reps with Olympic bar (no rest)
• Dips: 12-15 reps (no rest)
• Medicine Ball Chops: max in 30 seconds (1 minute rest)

• Power Cleans: 8-10 reps (no rest)
• Single Leg Squats: 12-15 reps (no rest)
• Squat Jumps: max in 30 seconds (1 minute rest)

Cleans: 8-10 reps (no rest)
Single Leg Squats: 12-15 reps (no rest)
Squat Jumps: max in 30 seconds (1 minute rest)

As you can see, the intensity of this workout is extremely high. His program is design for an advance gym goer. Beginners don’t be discourage, you can always modify 50’s program to fit your level of training by cutting down the reps and extending the rest periods.

Now it’s your turn to go make cent of your workout. Enjoy!!!

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Fav Food Gone Healthy

New segment to the 2daybefit blog to jump start your healthy, fun filled weekend. So, you've made the commitment to lead a healthier lifestyle - a regular workout schedule, a tight meal plan, even drinking less.  Good for you! I know it's working out great.

On the flip side though, let's be real, eating healthy can get boring and hard as hell! I know you're missing the pizza and chicken parm and burritos.  I'm here to say, you can have all that! Just not from Fat Sal's Eatery or Pedro's Picnic Place.  You can easily make healthier versions of your favorite meals. I'm talking half the fat and calories!

This Friday's "Favorite Food Gone Healthy" :

CHICKEN STIR-FRY

You'll Need:
2 tbsp extra virgin olive oil or coconut oil
1 crushed garlic clove
1 skinless, boneless chicken breast
1/4 cup low sodium soy sauce
1 tsp ground ginger
2 cups frozen Chinese vegetables, thawed
1/2 cup cooked brown or jasmine rice

You will:
- Heat oil in a medium sized skillet, medium temp;
- Cook chicken for 8 minutes on each side, then remove let it rest;
- In the meantime, heat crushed garlic in the same pan you cooked to the chicked;
- Throw in the vegetables, soy sauce and ginger, stir;
- Dice chicken and add to the cooking veggies, stir;
- Mix it all together in the pan until everything is well coated with seasoning and the veggies are to your liking.
- Serve over rice and enjoy!

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Hump Day Fitness Challenge: Part 1

2daybefit, LLC is starting something exciting and new (The Love Boat). We are going to challenge you to a week-long fitness mission. Each week the challenge will help you keep or get the body you are striving for. We believe that introducing new goals to our clients keeps them engaged and on edge to achieve an optimal fitness levels. Plus, you will never get bored of doing the same routine. We encourage our clients and readers to participate by keep us abreast in how you feel during the challenge and after. In addition, we ask what particular area you want to work on. So feel free to ask us and we will feature it in our Hump Day Fitness Challenge Blog. It’s time to unwrap this week’s fitness challenge. Drum roll, please!

This week:  PUSH-UPS and SIT-UPS.   Yes, the oldest in-home workout in the history of in- home workouts but, there’s a twist. I want you to challenge yourself by doing as many push-ups and sit-ups during the commercial breaks of your favorite show. From my previous career working in television, I know that there’s a 3-minute commercial break. This means you need to get on the floor and bang them out. Keep track of your amount and email us with your results at the end of this weeks challenge at info@2daybefit.com.

Get down and get fit 2day with the Hump Day Challenge!

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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

- 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

THE LATE NIGHT CREEP

You’re on this meal plan and you know it’s going to work, yet, you find yourself hungry in the middle of the night. So, you quietly climb out of bed trying not to wake the person next to you as you head to the kitchen for, inevitably, something sweet or salty.  

This is what I like to call “THE LATE NIGHT CREEP.”

Let’s explore some reasons for your hunger. It’s possible your plan may not be providing enough calories to satisfy your appetite. There are several things you can do to fill up and not hinder your progress: water, raw veggies and early sleep.

If you eat your last meal is at 8pm and you don’t go to bed until 12, yes, you will be hungry. If you just can’t ignore those hunger pangs and you find yourself in kitchen here’s what I recommend: protein, nuts, veggies and berries.

The foods I’ve suggested do two great things: Fill you up and keep your caloric intake in check because you don’t have to eat a lot of it in one sitting.  You may need half of an Eco-Value bag of potato chips to feel full but then you’ve added nearly 1000 more calories to your total for the day.  However, a handful of nuts or a cup of berries will satisfy your hunger and clock you just a couple hundred calories.

Even better, you don’t have to creep.

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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!

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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.

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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.

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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

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"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.

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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.

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