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!
#2daybefit
2daybefit.com
http://www.facebook.com/2DayBeFit
Celeb/Pro-Athlete Trainer 2daybefit.com
Wednesday, June 13, 2012
Tuesday, June 12, 2012
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.
#2daybefit
2daybefit.com
http://www.facebook.com/2DayBeFit
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.
#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
Saturday, June 9, 2012
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.
#2daybefit
2daybefit.com
http://www.facebook.com/2DayBeFit
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.
#2daybefit
2daybefit.com
http://www.facebook.com/2DayBeFit
Friday, June 8, 2012
THE MYTH, THE LEGEND, THE CARB
Bread, rice, pasta, cupcakes, bagels - they’re all carbs.
There’s so many different philosophies when it comes to this topic. Readers may agree or disagree with my perspective but I can only write about my experience with carbs. So, brace yourself, I’m about to knock your boxers off.
Carbs, Yeah I said it and i’ll say it again, Carbs. First thing’s first. You can’t be scared of the word. There is nothing wrong with eating carbs. Some of us are carbs/gluten sensitive, and if you are you should speak with your nutritionist about coming up with a meal plan that fits your needs. But for the rest who fear eating carbs will get them fat just slap yourself. That’s a myth.
Please understand that there are two types of carbs: Complex and Simple.
Complex carbs are high-fiber foods that your body needs to help improve digestion and when are broken down in the body become they become glucose that is slowly released which keeps yours energy levels stabilized and hunger at bay.
On the other hand, Simple carbs (sugar) are responsible for changing one’s mood. They cause unhealthy spikes in blood-sugar levels and weight gain.
Any nutritionist/dietitian will always have carbs in your diet. Your plan may have carbs in the morning or be portioned out for every meal throughout the day. Nonetheless, your meal plan will include foods high in complex carbohydrates.
Complex Carbs include: 100% whole grain/wheat bread and pasta, oats, brown rice, sweet potatoes.
Simple Carbs include: Food that contains fructose (fruit sugar), sucrose (table sugar) or lactose (dairy sugar)
#2daybefit
2daybefit.com
http://www.facebook.com/2DayBeFit
There’s so many different philosophies when it comes to this topic. Readers may agree or disagree with my perspective but I can only write about my experience with carbs. So, brace yourself, I’m about to knock your boxers off.
Carbs, Yeah I said it and i’ll say it again, Carbs. First thing’s first. You can’t be scared of the word. There is nothing wrong with eating carbs. Some of us are carbs/gluten sensitive, and if you are you should speak with your nutritionist about coming up with a meal plan that fits your needs. But for the rest who fear eating carbs will get them fat just slap yourself. That’s a myth.
Please understand that there are two types of carbs: Complex and Simple.
Complex carbs are high-fiber foods that your body needs to help improve digestion and when are broken down in the body become they become glucose that is slowly released which keeps yours energy levels stabilized and hunger at bay.
On the other hand, Simple carbs (sugar) are responsible for changing one’s mood. They cause unhealthy spikes in blood-sugar levels and weight gain.
Any nutritionist/dietitian will always have carbs in your diet. Your plan may have carbs in the morning or be portioned out for every meal throughout the day. Nonetheless, your meal plan will include foods high in complex carbohydrates.
Complex Carbs include: 100% whole grain/wheat bread and pasta, oats, brown rice, sweet potatoes.
Simple Carbs include: Food that contains fructose (fruit sugar), sucrose (table sugar) or lactose (dairy sugar)
#2daybefit
2daybefit.com
http://www.facebook.com/2DayBeFit
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
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