Miscellaneous thoughts/ideas. Much to do about something.

Fitolution Day #10 AMRAP Anyone?

(As Many Rounds as Possible)

Here we go with the 10th day of The Fitolution.  


EXERCISE:  

Tuesdays are cardio days.  Make sure it’s at least 30 minutes of cardio. Always make sure to warm-up properly.

Or perhaps, do the following AMRAP for 10 minutes and then cardio for 20 minutes.  EX:  walk, run, dance, bike, etc.
 

BONUS EXERCISE(S):

If you’re like most people, you are busier than ever, with little time to yourself. But here’s some good news: You can increase your strength and endurance, while also giving your health and overall well-being a boost, in as little as 10 minutes. The key is to choose a super-efficient workout like AMRAP—as many rounds as possible.
 

Upper Body AMRAP
Muscle Group(s):  (shown below)

For this AMRAP total arm burnout, the training time is 10 minutes. Complete 10 reps of each of the following exercises, with 30 seconds of rest between each round.

  • Wide push-ups – Primary muscles used: pectoralis (chest), anterior deltoid (shoulder and triceps)
    • Assume a plank position, with your toes on the floor, feet shoulder-width apart and hands a little wider than the shoulders. Brace the core, activate the quad muscles and slowly lower the body down until the elbows are at a 90-degree angle. Push the entire body up, staying stiff as a board, to complete one rep. Don’t let the hips sag and avoid pushing the upper body up first.
    • Modify: Drop to the knees.
  • Triceps dips – Primary muscles used: triceps, pectoralis
    • Sit on a bench and place the hands close to your sides, fingers facing forward. Kick the feet in front of you, so you’re resting on your heels, and scoot your hips off the edge, keeping your wrists directly below your shoulders (leaning forward will cause you to work your shoulders, not your triceps). Slowly lower your body down, making sure the elbows shoot straight back behind the body, not out to the sides. Raise back up and squeeze your triceps at the top to complete one rep.
    • Modify: Keep the feet close to your body and knees bent at a 90-degree angle.
  • Lateral boxes – Primary muscles used: trapezius, anterior and lateral deltoid
    • Grab a set of 2- or 5-pound dumbbells if you are a relatively new exerciser. You can increase weight once you learn the movement. Hold a dumbbell in each hand at your sides, palms facing in. Stand with the feet hip-width apart, drop the shoulders down and back, and raise the arms straight out to the side.

      Once at shoulder height, keep the palms facing down and bring the hands toward one another to meet in the middle, in front of your body. Lower them down so the arms are resting against the front of your body. Raise them straight back up to shoulder height, back out to your sides and finally down to the starting spot to complete one rep.
  • Triceps kick back
    • Grab a set of 5- or 8-pound dumbbells if this exercise is new to you. Increase the amount of weight once you learn the movement and build strength. Hinge at the hips so that the chest is facing the floor; keep your back flat. Let the arms hang down below your body and slowly raise them behind your back. Slowly lower them back down to the starting position to complete one rep.
  • Biceps curl and shoulder press- Primary muscles used: biceps, deltoids
    • Grab a set of 5- or 10-pound dumbbells if this exercise is new to you (again, increase the weight as you become more comfortable with the exercise). Start with a dumbbell in each hand, arms hanging at your sides and palms facing away from your body. Keep the elbows in close to your body and use the biceps to bring the dumbbells to shoulder height.

      Swing your arms out so the palms are now facing forward, with the elbows at a 90-degree angle and the dumbbells next to your ears. Raise both hands straight up above your head, and then lower back down to starting position to complete one rep.image_work
  • Triangle Push-up – Primary muscles used: triceps, deltoids
    • Get into a pushup position with your feet shoulder-width apart, and place your hands directly below your face with your index fingers and thumbs forming a triangle. Contract your core and activate your quad muscles, and slowly lower your body down until your elbows reach a 90-degree angle. Push your whole body back up, ensuring that your core is engaged to avoid sagging in the hips.
    • Modification: Lower the knees to the ground

NUTRITION: 

8 Steps to
Living life as a fitter person.

  1. Know the goal.  Keep the goal the goal.
  2. Meal prep.  Schedule morning ritual, workout, bedtime ritual.
  3. Refer back to “why” you are on this journey.
  4. Say “no” to food boredom, food friends, emotional food trends.
  5. Change environment and learn new habits.
  6. Value you health and body.  Strength, agility, mobility are a few of the bonuses of life.
  7. Know what it takes to get the results you want.
  8. Live life as a fitter person.


Bring the 8 steps together, read and reread.  Why?

Because if you really want to change, the above steps need to happen. Flirting with the above doesn’t equal success, it equals you yo-yoing back and forth, so it is paramount you get all the above right.

Mastering your own health and physical fitness is a life skill that pays so many dividends.  Its reward just keeps on giving. 

  • More energy for work, family and loved ones.
  • You look and feel AWESOME.
  • You love exercise and it’s now a way of life.

etc, etc, etc.  All of this is important.


TIPS:

The concept behind AMRAP, and why it’s so effective, is that you do as many rounds of a given set of exercises for a specific amount of time. This style of workout is perfect for days when you don’t have a lot of extra time, because it allows you to work your muscles to failure. A 2016 study found that, while not essential to increasing muscle and strength mass, training to failure can be a useful way to build strength.

There’s just one caveat: Training to fatigue can quickly lead to overtraining, increasing your risk of burnout and injury. In other words, don’t train to fatigue every single day. 

Space out these types of workouts so that your body has a sufficient amount of time to rest and recover in between each one (usually 48 to 72 hours).

Fitolution Day #9 Reverse Crunch

EXERCISE:  

Mondays are strength days.  Make sure it’s at least 30 minutes of strength. Always make sure to warm-up properly.
 

BONUS EXERCISE:

Reverse Crunch
Muscle Group(s):  Abs

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72 and Still Getting it Done!

180 Training client Rosemary Brittain posted a short testimonial on 180 Training FB page a couple weeks back. Since it was a “visitor’s post” many people didn’t see it so reposting it along with a picture of Rose and me, Jessie Lynne Beardsell, after wrapping up the first round of personal training sessions.

Watch out for Rose because her accomplishments are and will be continuing. For instance, she RAN the 5K mentioned in her post above.

Much appreciation for Rose’s drive and inspiration to myself and so many others. It’s quite common to hear my clients say . . .

The exercise(s) sounded difficult but I said to myself, No excuses. Look at
what Rose has accomplished at age 72.


Fitolution Day #8 – Landmines Everywhere

Here we go with the 8th day of The Fitolution.  


EXERCISE:  

Saturdays are cardio days.  Make sure it’s at least 30 minutes of walking, running, jumping, dancing, etc.  Always make sure to warm-up properly.
 

BONUS EXERCISE:

Standing 1 Arm Landmine Press
Muscle Groups:  shoulders, traps, and serratus. 

  • Wedge the end of a barbell into a corner against a towel, or load it into a landmine station. 
  • Load the opposite end with weight and grasp it toward the end of the sleeve with your left hand. 
  • Stand with feet shoulder width apart.
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Fitolution Day #7 – Glute Bridges

Here we go with the 7th day of The Fitolution.  This completes week one.

EXERCISE:  

Fridays are strength days.  Make sure it’s at least 30 minutes of strength training.  Always make sure to warm-up properly.
 
BONUS EXERCISE:

Glute Bridges
Muscle Groups:  Core, Back, Glutes, Upper Legs 

Your core consists of the muscles that stabilize the spine and hips, and includes all the muscles of the abdomen, back, glutes and upper legs. A strong core helps protect the entire midsection, and enhances both mobility and stability, which, in turn, improves movement efficiency and keeps the muscles functioning in coordination with one another. This, of course, helps improve balance, posture and strength.

A common misconception is that doing exercises while lying supine automatically increases core strength. While these exercises can help improve abdominal strength, the entire core must be challenged to help improve total-body function. A better approach is to use a variety of stances, such as single-leg, supine and prone, to incorporate a wide range of movements. Here are a few of the best exercises to challenge the entire core.
 

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Fitolution Day #6 – Let ‘er rip!

Here we go with the 6th day of The Fitolution.


EXERCISE:  

Thursdays are cardio days.  Make sure to walk, run, jump, skip, etc. at least 30 minutes.  Also, make sure to warm-up properly.
 

BONUS EXERCISE:

Standing Incline Cable Flye
Muscle Group(s):  Chest
 

Step 1

Starting Position: Position the cable handles level with the region between your knees and hips, and grasp each handle firmly.  Stiffen (“brace”) your abdominal muscles to stabilize your spine, and attempt to avoid any arching of your low back throughout the exercise. Press both arms down and infront of your body to a level just above chest level until your elbows are fully extended

     

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Fitolution Day #5

Here we go with the 5th day of The Fitolution . . .  Sorry forgot to schedule it in the queue for this morning.

EXERCISE:  

Wednesdays are strength days.  Make sure it’s at least 30 minutes.  Also, make sure to warm-up properly.
 
BONUS EXERCISE:

Kettlebell or Dumbbell Goblet Squat
Muscle Groups:  Butt/Hips, Legs – Thighs 

Sets: 3; Reps: 10; Rest: 60

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Fitolution Day #4

Here we go with the 4th day of The Fitolution . . .

EXERCISE:  

Tuesdays, Thursdays, and Saturdays are cardio days so stick to your cardio routine. Make sure it’s at least 30 minutes of walking, running, elliptical, biking, rowing, dancing, etc.  Make sure to warm-up properly.
 
BONUS EXERCISE:

Chest-Supported Reverse Fly and Hammer Curl
Muscle Groups:  Upper Back, Rear Deltoids, and Biceps 

  1. Start by lying prone on a 45-degree incline bench with your arms hanging straight down and your palms facing each other.
     
  2. First do a reverse fly, focusing on keeping your arms straight or almost straight and keeping your chest pressed flush against the bench to avoid cheating.                                    

  3. Segue into a hammer curl, keeping your hands close together and trying to pause at the top of the rep just before the dumbbells touch your forehead.

It won’t take very much weight for this to be very challenging, so ditch the ego and focus on doing both exercises correctly with controlled form.

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Fitolution – Day #3, Lunge & Laugh

Hello friend,

Yesterday was rest day.  Were you able to stick to it?

Here we go with the 3rd day of The Fitolution . . .
 

Dumbbell Lunge

Muscle Groups:  Quads, Calves, Glutes, Hamstrings


EXERCISE:  

Instructions

  • Choose a pair of dumbbells and stand up straight with a slight bend in your knees.
  • Hold the dumbbells down at your sides. You are now in the starting position.
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Fitolutions – Day #2 Morning Cardio, no one said you have to look good!

Hello friend,

How did you do yesterday?  Feeling great, correct?

Here we go with 2nd day of the Fitolution . . .


EXERCISE:  

Tuesdays, Thursdays and Saturdays are cardio days so stick with your cardio routine.  Examples:  walk, jog, run, Tabata training (body weight only).  Make sure your cardio is at least 30 minutes long. 
 

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