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
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Celeb/Pro-Athlete Trainer 2daybefit.com
Showing posts with label training. Show all posts
Showing posts with label training. Show all posts
Thursday, July 12, 2012
Wednesday, July 11, 2012
Hump Day Fitness Challenge: Part 4
It’s finally “Hump Day” but you still have two days left until you get a break from the work week and that much needed break from the gym. So you have to stay mentally focus and fight through the urge of quitting with two days to go. This way you can relax all weekend doing the things you enjoy doing with friend, family or alone.
The last three Hump Day challenges were all centered on a workout (arms, cardio, and glutes). The week we’re going to throwing a curveball at you. We’re going to challenge you in away that you should see results immediately. I can see the smiles on your faces now, a challenge where I’m going to have instant results. No, but you will notice a change in a week.
This week’s challenge? Last meal.
The question mark is circling around your head right now wondering what I’m talking about. This week for the entire week, I want you to cut out carbs for you last meal of the night. Protein and Veggies. This is easy to prepare and easy to remember. So ladies, this has made your dinner preparations much easier for the next seven days. Fellas, I know you cook too, but I’m talking to the ladies right now.
So challenge yourself and defeat this weeks challenge. Until tomorrow.
#2daybefit
2daybefit.com
http://www.facebook.com/2DayBeFit
The last three Hump Day challenges were all centered on a workout (arms, cardio, and glutes). The week we’re going to throwing a curveball at you. We’re going to challenge you in away that you should see results immediately. I can see the smiles on your faces now, a challenge where I’m going to have instant results. No, but you will notice a change in a week.
This week’s challenge? Last meal.
The question mark is circling around your head right now wondering what I’m talking about. This week for the entire week, I want you to cut out carbs for you last meal of the night. Protein and Veggies. This is easy to prepare and easy to remember. So ladies, this has made your dinner preparations much easier for the next seven days. Fellas, I know you cook too, but I’m talking to the ladies right now.
So challenge yourself and defeat this weeks challenge. Until tomorrow.
#2daybefit
2daybefit.com
http://www.facebook.com/2DayBeFit
Tuesday, July 10, 2012
Workout Routine Part 3: Total Body
Today, there are so many Total Body Circuit training programs around. All routine are meant to target the anaerobic system and to get you in and out of the gym. Crossfit and H.I.T. are the most popular Total Body training workouts around. They have become so popular that a national competition has sprung out from this “The Crossfit Games”
The jury is still out on this type of training, people argue that it’s too stressful on the body being that it’s keeps you in at anaerobic state for 10 to 30 minutes targeting mainly sugar and little fat. I like to suggest that it’s a good combination to add to anyone’s weekly workout routine. In my opinion, gym goers should mix their workouts up, targeting multiple energy systems. This will only improve of fitness.
This brings me to today’s Mayday workout. Today I will introduce to you something that physical therapist have been doing with that client for years “Functional Training”. It’s has all of the element of H.I.T training and multiple exercises like crossfit,The difference is that functional training involves mainly weight bearing activities targeted at core muscles of the abdomen and lower back targets. I like to add my own ingredients to this unique training style.
July 10 - Function Circuit*
1) Single Leg Bosu Ball Balance
2) Kettlebell Swings
3) Side Planks
4) Renegade Push-ups
5) Standing Shoulder Press
6) Standing Cable Abdominal Twist
7) Single Arm Rows
8) Jump Rope
*Three 1 minute rounds with 20 sec rest between each exercise, 1:30 minute between each round
#2daybefit
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http://www.facebook.com/2DayBeFit
The jury is still out on this type of training, people argue that it’s too stressful on the body being that it’s keeps you in at anaerobic state for 10 to 30 minutes targeting mainly sugar and little fat. I like to suggest that it’s a good combination to add to anyone’s weekly workout routine. In my opinion, gym goers should mix their workouts up, targeting multiple energy systems. This will only improve of fitness.
This brings me to today’s Mayday workout. Today I will introduce to you something that physical therapist have been doing with that client for years “Functional Training”. It’s has all of the element of H.I.T training and multiple exercises like crossfit,The difference is that functional training involves mainly weight bearing activities targeted at core muscles of the abdomen and lower back targets. I like to add my own ingredients to this unique training style.
July 10 - Function Circuit*
1) Single Leg Bosu Ball Balance
2) Kettlebell Swings
3) Side Planks
4) Renegade Push-ups
5) Standing Shoulder Press
6) Standing Cable Abdominal Twist
7) Single Arm Rows
8) Jump Rope
*Three 1 minute rounds with 20 sec rest between each exercise, 1:30 minute between each round
#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
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
Tuesday, June 19, 2012
"Doing It All Wrong"
Form and Technique. The dynamic duo that promises an injury free, strong and stoic figure.
It hurts me to my soul to watch people with bad form. I cringe every single time when someone is attempting to do flies but it looks more like a straight arm seal clap. Instead of flies, you can call it, “I’m trying to tear my shoulder out of place.”
And, don’t get me started on squats. When I see squats performed incorrectly I shake my head and I have to say something because it hurts to watch.
Proper form is crucial to prevent injuries so when you workout, focus on correct form. I cannot stress that enough.
In addition, technique can be lost as you fatigue. I stop my clients from continuing an exercise when I’ve noticed their fatigue is compromising their technique. Improper technique will curtail muscle activation.
We all tend to lose sight of muscle activation. Technique is key here. For example, I hear trainers and gym buddies yelling “Go deep” as someone performs squats. This is wrong. When squatting, you should only go as deep as your range of motion allows. A squat is only complete when you return to the upright position, squeezing the glutes.
Firing the muscle and keeping the core tight should be your focus during any drill. Doing so will promote great posture and muscle growth.
Seek the help of a trainer if there’s any uncertainty your form and technique are correct. A good trainer will make certain you accomplish your goal in achieving that body you want.
#2daybefit
2daybefit.com
http://www.facebook.com/2DayBeFit
It hurts me to my soul to watch people with bad form. I cringe every single time when someone is attempting to do flies but it looks more like a straight arm seal clap. Instead of flies, you can call it, “I’m trying to tear my shoulder out of place.”
And, don’t get me started on squats. When I see squats performed incorrectly I shake my head and I have to say something because it hurts to watch.
Proper form is crucial to prevent injuries so when you workout, focus on correct form. I cannot stress that enough.
In addition, technique can be lost as you fatigue. I stop my clients from continuing an exercise when I’ve noticed their fatigue is compromising their technique. Improper technique will curtail muscle activation.
We all tend to lose sight of muscle activation. Technique is key here. For example, I hear trainers and gym buddies yelling “Go deep” as someone performs squats. This is wrong. When squatting, you should only go as deep as your range of motion allows. A squat is only complete when you return to the upright position, squeezing the glutes.
Firing the muscle and keeping the core tight should be your focus during any drill. Doing so will promote great posture and muscle growth.
Seek the help of a trainer if there’s any uncertainty your form and technique are correct. A good trainer will make certain you accomplish your goal in achieving that body you want.
#2daybefit
2daybefit.com
http://www.facebook.com/2DayBeFit
Sunday, June 17, 2012
"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:
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:
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!!!
#2daybefit
2daybefit.com
http://www.facebook.com/2DayBeFit
- 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!!!
#2daybefit
2daybefit.com
http://www.facebook.com/2DayBeFit
Saturday, June 16, 2012
Training Buddy: Pro's and Con's
We know the feeling all too well - after a day of work, running errands and just the day-to-day grind, we get into that lazy mode and want nothing more than to go home and go to sleep. This is every gym goers kryptonite. Even the most avid fitness buff falls victim...especially when there’s noone to call and help to get them out of that funk.
The conversation with your significant other goes a little something like this: “Damn, I should have gone to the gym,” shaking your head with a glass of red wine in hand. However, if you would have had a gym partner you had to call - to hold you accountable - the conversation would go more like this: “Damn, I didn’t want to go to the gym but, I’m so glad I got kicked in the ass and was pushed, “ smiling with a glass of ice cold water in hand.
So, why do you really need a training buddy? For one, the reason described above. You’re being held accountable and you’re holding someone else accountable. Now, that’s just stepping foot in the gym each scheduled workout day. A training buddy gives you the added benefit of someone in your corner, your devoted cheerleader, motivating you to push out that last rep, encouraging you to push harder when you only want to quit. There’s no better feeling when you’re challenging your body and mind, to have a partner right there with you high fiving, giving you a pound or a smack on the ass - if you’re into that sort of thing.
In addition, it is crucial for your safety to have someone spotting you as you squat, push, pull and press. Many people don’t train to their fullest potential because of fear they won’t be able to push that bar up off their chest. Being cautious is key but, imagine your own personal records you’d break, feeling confident enough to throw on two more 25lb plates because your training buddy is there to get you out of trouble and help prevent serious injury.
Despite the incredible benefits of a training buddy, there are cons. Since you are depending on another person with a different schedule, responsibilities and habits, you risk dealing with someone who is always flaking out or always too hungover to really be into the workout. And, instead of encouraging you to go to the gym, they’re trying to convince you to skip today and go tomorrow. But, if there are no extenuating circumstances keeping either of you from the gym besides severe lazy mode, then why not go TODAY? Those types of training buddies get real good jaw workouts is all, bumpin’ their gums, bamboozling themselves.
Furthermore, having a training buddy makes it yours and her/his time rather than your time. Many of us cherish this alone time to focus on ourselves - treating ourselves to some well-deserved, hard-earned personal space to zone out and do what’s important for you and only you. Nothing worse than your gym session (time from the spouse, kids, boss, etc.) turning into your training buddy’s one-man pity show or you just become a wingman as your buddy tries to get the girl in the pink top to notice him.
My suggestion? Test out both methods. Commit to at least two weeks with a training buddy. Maybe you’ll have to “kiss” a few frogs. If you find you’re actually more productive and you get results alone, by all means, be a solo gym rat - but, do recruit someone to spot you when you’re going to push your limits and surpass your comfort zone.
#2daybefit
2daybefit.com
http://www.facebook.com/2DayBeFit
The conversation with your significant other goes a little something like this: “Damn, I should have gone to the gym,” shaking your head with a glass of red wine in hand. However, if you would have had a gym partner you had to call - to hold you accountable - the conversation would go more like this: “Damn, I didn’t want to go to the gym but, I’m so glad I got kicked in the ass and was pushed, “ smiling with a glass of ice cold water in hand.
So, why do you really need a training buddy? For one, the reason described above. You’re being held accountable and you’re holding someone else accountable. Now, that’s just stepping foot in the gym each scheduled workout day. A training buddy gives you the added benefit of someone in your corner, your devoted cheerleader, motivating you to push out that last rep, encouraging you to push harder when you only want to quit. There’s no better feeling when you’re challenging your body and mind, to have a partner right there with you high fiving, giving you a pound or a smack on the ass - if you’re into that sort of thing.
In addition, it is crucial for your safety to have someone spotting you as you squat, push, pull and press. Many people don’t train to their fullest potential because of fear they won’t be able to push that bar up off their chest. Being cautious is key but, imagine your own personal records you’d break, feeling confident enough to throw on two more 25lb plates because your training buddy is there to get you out of trouble and help prevent serious injury.
Despite the incredible benefits of a training buddy, there are cons. Since you are depending on another person with a different schedule, responsibilities and habits, you risk dealing with someone who is always flaking out or always too hungover to really be into the workout. And, instead of encouraging you to go to the gym, they’re trying to convince you to skip today and go tomorrow. But, if there are no extenuating circumstances keeping either of you from the gym besides severe lazy mode, then why not go TODAY? Those types of training buddies get real good jaw workouts is all, bumpin’ their gums, bamboozling themselves.
Furthermore, having a training buddy makes it yours and her/his time rather than your time. Many of us cherish this alone time to focus on ourselves - treating ourselves to some well-deserved, hard-earned personal space to zone out and do what’s important for you and only you. Nothing worse than your gym session (time from the spouse, kids, boss, etc.) turning into your training buddy’s one-man pity show or you just become a wingman as your buddy tries to get the girl in the pink top to notice him.
My suggestion? Test out both methods. Commit to at least two weeks with a training buddy. Maybe you’ll have to “kiss” a few frogs. If you find you’re actually more productive and you get results alone, by all means, be a solo gym rat - but, do recruit someone to spot you when you’re going to push your limits and surpass your comfort zone.
#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
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
Saturday, June 2, 2012
"Hey Kool-Aid!" when you're all grown up
Thoroughly enjoying that cosmo, mojito or daiquiri can bring you back to when your parents let you have a can of soda, Capri Sun or a cold, tall glass of Kool-Aid. It was an occasional treat and, now that you’re all grown up, that’s exactly how you should consume adult beverages.
I mean, what’s more important to you? 6-pack abs or 6-pack Mike’s Hard Lemonade.
Sure, it’s tasty but always remember, we’re all a B.O.O. (Body of One) and it takes some of us a full 24 hours or more to metabolize a single drink! That heavenly sugar in those colorful drinks turns into FAT once it enters your system. Hit the gym hard a day after sipping a Long Island Iced Tea and you’ll only be breaking down that L.I.T. instead of those love handles. Sucks to know you’re giving it all you’ve got but not making any headway.
By no means am I telling you to never have a drink again. I, myself, take great pleasure in having dinner out with friends with a glass of wine. What I’m encouraging here is moderation and to be very mindful of the amount and frequency of your Happy Hours.
@2daybefit
2daybefit.com
http://www.facebook.com/2DayBeFit
I mean, what’s more important to you? 6-pack abs or 6-pack Mike’s Hard Lemonade.
Sure, it’s tasty but always remember, we’re all a B.O.O. (Body of One) and it takes some of us a full 24 hours or more to metabolize a single drink! That heavenly sugar in those colorful drinks turns into FAT once it enters your system. Hit the gym hard a day after sipping a Long Island Iced Tea and you’ll only be breaking down that L.I.T. instead of those love handles. Sucks to know you’re giving it all you’ve got but not making any headway.
By no means am I telling you to never have a drink again. I, myself, take great pleasure in having dinner out with friends with a glass of wine. What I’m encouraging here is moderation and to be very mindful of the amount and frequency of your Happy Hours.
@2daybefit
2daybefit.com
http://www.facebook.com/2DayBeFit
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