"Workout Routine Part 4: Agility Drills"

Most people have this crazy illusion that working out is only done inside the gym. Wrong! You can get an amazing workout outside without any weights and you can enjoy this summer weather while doing it.

As I assess my clients, I notice that the majority of them have tightness in their hip flexors, hamstrings, and calves. Of course the first thing that comes to mind is that they need to do some release work (SMF/Foam roll), but I also wondering if my clients are doing anything besides lifting weight, due to their tightness.  As a trainer, this gives me an opportunity to introduce them to something new - Agility Drills.

Agility is the ability to change the direction of the body in an efficient and effective manner. Agility training helps improve balance, coordination, speed, reflexes, strength, and endurance. This type of training is not only for athletes but is beneficial for non-athletes as well. In our daily routine, we need balance and coordination when walking, going up the stairs, carrying groceries, etc.

Here is an agility workout that you can add into your weekly routine:


July 17 - Agility Workout*

1) 10 - 50 yards (dash)

2) 10 - 20 yards (side shuffles)

3) 5 - 20 yards (Tuck Jumps)

4) 5 - 20 yards (skips for high)

5) 5 - 20 yards (high knees)

6) 5 - 10 yards (single legs hops)

7) 5 - 10 yards (back paddle)

8) 5 - 10 yards (crab walk)

9) 5 - 10 yards (bear crawl)

10) 10 - Hill/stairs (up and down)

*This agility workout does not require any equipment. If you have an agility ladder, box, circles, or cones you can also incorporate those tools as well.

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"Goo goo over Lady Gaga: Your Favorite Celebrity's Training Program"

Pop star icon Lady Gaga is admired by many across the globe for her music, talent and having a great body. Working with celebrity trainer Harley Pasternak, together they have been able to design a program that builds up her stamina for stage performance and cardio fat burning results.

Harley, the writer of “the 5 factor workout” has achieved success with celebrity clients with his 5-Factor diet and fitness plans. By incorporated Harley 5 factor methods which consists in barbell dumbbell combination weights, jogging, jumping rope and a circuit training routine. Gaga has been able to burn those calories and prepares her for onstage performances.

So according to www.squidoo.com/lady_gaga_workout let’s take a peek into Lady Gaga circuit training routine:


Workout Routine
- Warm up - Jogging for 5 minutes

Circuit
- DB back Rows - which train your upper back and posture muscles,

- DB deadlifts - which target your hamstrings, thighs and butt

- Sides bends - which work your love handles and obliques.

* All 3 exercise as a circuit, three times for 25 reps each set

Cardio
- Skipping Rope - 5 minutes

The last part of Lady Gaga’s routine is the most important, Eating healthy. I personally believe that your diet is 75 to 80 percent of your fitness and health routine.

Stay focus and workout to achieve that look you want just as your favorite celebrity does.

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"Fav Food Gone Healthy, Healthy Recipes: Part 4

Its summertime and it’s hot as Hades outside, so for the next two to three month let’s enjoy lying by the pool, chilling on the boat and frolicking in the water on the beach. What’s better than a nice cold beverage next to you that’s not going to kill your diet and the hard work you’ve been putting in at the gym? Nothing

This week we’re moving from food to a drink that you will enjoy this weekend. A Salty Chihuahua, yeah we’re having a drink this weekend. Living a healthy and fitness lifestyle doesn’t stop you from enjoy in all of life's pleasures. It makes you aware of all the things you’re put into your body and teaches you moderation. So have a drink, you deserve it after a long week.

This Friday's "Favorite Food Gone Healthy":  Salty Chihuahua

You'll need:
Coarse salt, (optional)
4 ounces tequila
2 ounces orange-flavored liqueur, such as Cointreau
3 cups grapefruit juice,
4 grapefruit slices, for garnish

You will:
- Wet the rims of 4 glasses and coat with coarse salt (if desired);
- Fill the glasses with ice.
- Pour 1 ounce tequila and 1/2 ounce liqueur into each.
- Top each with 3/4 cup grapefruit juice and stir.
- Garnish with a slice of grapefruit.

NUTRITION
Per cocktail: 188 calories; 0g fat ( 0 g sat , 0 g mono ); 0 mg cholesterol; 23 g carbohydrates; 0 g added sugars; 1g protein; 0g fiber; 3 mg sodium; 303 mg potassium.

Drink up and enjoy your weekend

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"Fitness 101 for beginners: Part 1 of 3"

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.


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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.

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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

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Channing "Chan" Tatum: Your Favorite Celebrity's Training Program"

And we’re back!!! From a week long commercial break and now that we’re back, it’s time to bring you the latest Celebrity Fitness Program. Now, this week’s program is special. It’s about a guy that I just so happen to be friends with. We go all the way back to playing high school football together. He has had great success in his career and he’s blowing up the big screen right now. My boy Chan better known as Channing Tatum.

Chan has always been an athlete, so getting into shape isn’t a problem for him. That doesn’t mean he doesn’t work hard in the gym. As for most movie stars, Chan tends to train for the parts he plays. My research shows that the majority of his training is H.I.T., High Intensity Training similar to crossfit, according to hubpages.com. His workouts are with short breaks, an increased heart rate and timed. Chan’s workouts are usually completed in under 30 minutes.

The program used for Mr. Tatum’s regimen is total body base, with no emphasis on isolated training. It calls for a 3 to 1 workout week ratio. So ladies and gents here’s an example by trainer William J Harris of the method that Channing Tatum A.K.A Magic Mike’s could use:

Workout Routine*

• Day 1 - 6 sets
• 10 pull-ups
• 30 kettlebell swings
• 50 walking lunge steps.

• Day 2 - 6 sets
• 150 rope skips
• 15 clean and jerks.

• Day 3 - 5 sets
• 100 mountain climbers
• 75 push-ups,
• 50 sit-ups
• 25 box jumps.

*This is to be executed as fast as possible

Constantly check your form doing this style of workout. It’s a great H.I.T workout for those who are looking to get in and out of the gym.

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"Fav Food Gone Healthy, Healthy Recipes: Part 3

Hope you’re enjoying this wonderful summer and not annoying your love one with your new diet plan. They’re not buying into your new lifestyle yet but as soon as they start seeing your results they will join you. This weekend, we’re going to play a trick on them with the “Fav Food Gone Healthy”, I guarantee when they see you serve this meal. They will wonder if you’re still dieting.

By now you should be over eating Pizza and Cheeseburgers. You should be proud of yourself. You have eliminating all the bad food from your system. This week let’s get down and dirty, we’re going to eat beef. It’s another four letter word some gym goers stay away from. I’m here to tell you that there’s nothing wrong with beef. Too much of it can
be hard on your digestive system, I usually have it once a week and today is the day.

This Friday's "Favorite Food Gone Healthy":

You'll need:
1 london broil
low sodium soy sauce (enough to cover steak in shallow dish or zip lock bag)...
1 bag of pre-washed lettuce
1 cup grape tomatoes halved
1 sliced red onion...half can of rinsed black beans
1 cup of cooked whole wheat pasta (penne or rigatoni work best)
1/4 cup of olive oil
1/4 cup of balsamic vinegar
1 tbsp italian seasoning   

You will:
- marinate the steak in soy sauce for 1 hour or more
- grill or broil 8 minutes on each side
- let it rest while you toss together the rest of the ingredients
- slice steak and serve over salad mix

I can’t wait to eat

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"Shake it up: Benefits of a Protein Shake"

I’m going to be honest, 15 years ago protein shakes tasted like crap. Then the makers of the shakes wised up and designed something flavorful and now you can drink a shake that tastes better than a milk shake. So why not grab a shake?

There have been several studies regarding the benefits of protein shakes. Some researchers argue that protein shakes can be harmful to kidneys or bones. Others say it’s the best alternative source of protein. I’m believe protein shakes are beneficial to your diet plan and I personally drink them.

Most of us do not take the proper amount of protein that the body needs for cardiovascular function, muscle growth and muscle regeneration. Take note, without a sufficient amount of protein, muscle will not regenerate or heal as fast as they should and this will lead to injuries. This is one of the many reasons why protein is essential. Protein shakes will assist you in attaining an adequate amount of protein.

Protein shakes are a quick and easy way to get in the sufficient amount of protein that your body needs. You can grab it on the go or have one as you’re waiting on your trainer/training partner. Some also use it as a meal replacement.

Again, I’m in favor for having protein shakes. I find them beneficial and enjoyable. It’s an easy way to get enough protein for the day.

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