Training
12 Days Fitness Challenge – Day 3
Day 3 Workout Superset AMRAP Warm-up: Do 3 sets of: 10 squats 25 jumping jacks. Workout: Do as many rounds as possible (AMRAP) of the following 2 exercises for 8 minutes: 5 squat jumps or squat releves 20 Mt. Climbers (per side)
Read More12 Days Fitness Challenge – Day 2
Day 2 Workout Intervals Perform 60 seconds of all-out work immediately followed by 60 seconds of light work for 7 rounds (14 minutes total). Examples for your all-out work/light work intervals include: -Running/jogging or walking -Power walking/slower walking -Jumping rope/jogging in place -Running stairs/walking stairs -Running, jogging or walking uphill/running, jogging or walking downhill or…
Read MoreMoving Heavy Stuff – The Bodyweight Edition
In a previous post about strength training I whittled down the basic human movements to 7: Squat Lunge Push Pull Bend Twist Gait Then there were the FIVE basic compound exercises: Squat Pull-up Push-up Deadlift Carries Some of the Basic Five have weighted variations: Front or back squat Rows Bench press Conventional Deadlifts Weighted carries…
Read MoreRevisiting the squat
Below is a bit of an edit (with pictures added!) of a post that I wrote two years ago. Since the original posting I’ve developed much more love for the squat. I have a love/hate relationship with squats. I struggled with squats during a good part of my fitness career. The Hate Anatomy (short torso,…
Read MoreReturn to the Globo Gym
Friday was all about the orange. Saturday was bathed in green…and purple. YouFit Health Clubs, is what CrossFitters call a “globo gym” – it’s basically a derogatory term for a large health club. I’ve never been to a Planet Fitness, but I think YouFit is basically modeled after them – large gym, LOTS of weight…
Read MoreAll about the Orange
Part 2 of my time off – The Staycation – started on Tuesday. I decided to do a class at my trainer friend, Master SFG Phil Scarito’s, studio in King of Prussia. Phil is my kettlebell guy, and I’ve trained with him on and off since 2008. He prepped me for my RKC in 2010…
Read MoreSummer Vacation 2013 – workouts 1 and 2
Technically I’m on vacation this week. I say technically because between the toddler wrangling and well, the office work, it hasn’t felt like much of a vacation yet. I did get to spend a few days in Ocean City, NJ at the lovely rental condo of the parents of admin assistant/boot camper/friend, Marti Keegan. A…
Read MoreBest ways to move heavy sh*t
Pssst. I have a secret. Remember my last post about why it’s so important to strength train? Well hear this: getting strong is simpler than you might think. Notice I said simpler—not easier. That’s because gaining strength and lean muscle—especially for women who are not blessed (or cursed?) with higher levels of testosterone—is hard work…
Read MoreWhy You Need to Move Heavy Sh*t
There is a ton of information out there touting the benefits of strength training, but instead of sending you on a cyber-scavenger hunt or having you wade through someone else’s philosophy, I’m going to share my top 10 reasons you need to move heavy sh*t, including but not limited to your very own body weight—…
Read MoreWarming Up—It’s More Important Than You Might Think
Warming up before exercising seems like a no-brainer. You know it’s important to prepare your muscles for the job they’re about to do. Warming up increases blood-flow to your muscles, allowing them to work efficiently and maximally. Warming up prevents injury, and from what I’ve experienced firsthand, and through my clients, no one wants to…
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