Workout Program – Day 1 : Focus on Chest

[accordion id=”my-accordion”] [accordion_item title=”Foam Roller 10 Minutes” parent_id=”my-accordion”] Look for any areas that are particularly sensitive and spend as much times as you need to relieve them.

[/accordion_item] [accordion_item title=”Internal Rotation 15,15″ parent_id=”my-accordion” open=”false”]

[/accordion_item] [accordion_item title=”External Rotation 15,15″ parent_id=”my-accordion” open=”false”]

[/accordion_item] [/accordion]
[accordion id=”my-accordion”] [accordion_item title=”Bench Press 15,12,10,8″ parent_id=”my-accordion”]

[/accordion_item] [accordion_item title=”Flat Db Fly 12,12,12,12″ parent_id=”my-accordion” open=”false”]

[/accordion_item] [accordion_item title=”Upper Chest Activation 50″ parent_id=”my-accordion”] Total of 50 reps. Get them done as quickly as possible.

[/accordion_item] [/accordion]
[accordion id=”my-accordion”] [accordion_item title=”Up and Out 10,15,20″ parent_id=”my-accordion”][/accordion_item] [accordion_item title=”Low Angle Sit-ups 20,20,20,20″ parent_id=”my-accordion” open=”false”][/accordion_item] [accordion_item title=”Leg Tucks 15×3 (Both Front & Sides)” parent_id=”my-accordion”][/accordion_item] [accordion_item title=”Bicycle Crunch 1-Min” parent_id=”my-accordion”][/accordion_item] [/accordion]
[accordion id=”my-accordion”] [accordion_item title=”Back Lunges 15,15,15″ parent_id=”my-accordion”][/accordion_item]

[/accordion]
Interval Training – 15 min.
Speeds: Walk/Jog/Run
(i.e: 3.5, 5.5, +7.5 on the treadmill)
*Always use common sense and keep safety first!

Workout of the Day
Bench Press
Find your 5 rep max.
15-12-10-8-6-5
then
Chest Fly
12-12-12-12
then
Incline Chest Fly
12-12-12-12
then
Pushups 100 Total (Get them done as fast as possible)

Abs Class
Crunches
http://bodyforlife.com/success-stories/#pg-8
then
Lunges
20-20-20

Post your scores to the Whiteboard.

America’s Fittest Cities

Americas Fittest Cities…

Who is the F.I.T.T.E.S.T. of us all? Recently Men’s Fitness released their annual list of the top 10 fittest and fattest cities in the country – did you see it? I couldn’t pass up this opportunity to point out the factors that go into making a city fit or fat, and how this filters down to our own lives and individual fitness levels.

But first, let’s take a look at the list…

Top 10 Fittest Cities
1. Albuquerque, N.M.
2. Seattle
3. Colorado Springs
4. Minneapolis
5. Tucson, AZ
6. Denver
7. San Francisco
8. Baltimore
9. Portland, OR
10. Honolulu

Top 10 Fattest Cities
1. Las Vegas, NV
2. San Antonio, TX
3. Miami
4. Mesa, AZ
5. Los Angeles
6. Houston
7. Dallas
8. El Paso, TX
9. Detroit
10. San Jose, CA

So what makes a city fit or fat? According to Neal Boulton, editor of Men’s Fitness, the survey examines lifestyle factors in each city such as number of fast food restaurants and the average amount of television each household watches. All of these lifestyle factors were tallied to rank each city as either fit or fat.

We will touch more on lifestyle factors later…

You may be wondering, as I was, what motivated Boulton to create such a list. His answer, “to motivate folks to look at simple things in their lives they can do to be healthy.” He is concerned that America is always going to be a fast-food nation where people have long commutes and busy lives. But instead of a soft drink during the commute, he suggests, they can choose water; instead of a fast-food snack, they can eat almonds.

Another reason he publishes the list is to grab the attention of mayors and governors – after all, what mayor wants their city to be named the fattest in the nation?

“There’s a consciousness among mayors that they can motivate the population and go beyond the PR.,” said Boulton. “It’s more than just having a mayor run the marathon. That doesn’t motivate people. What motivates people is starting a Fit City program. … It takes action.”

Let’s look at the top 4 lifestyle factors that were used to compare cities, and examine how each one has a hand in your own fitness level:

Number of Gyms: While you don’t control the number of gyms in your city, you do have control over your own workout schedule. Take the time to exercise, preferably 3-5 times per week, and watch you personal fitness factor skyrocket.

Nutrition: This is broken down into the percentage of people in the city that eat 5 or more servings of fruits and veggies each day. What a great goal to have for yourself – imagine actually eating 5 or more servings of fresh fruits and veggies every day. It is a simple goal, but one that will dramatically increase your energy level.

Exercise/Sports: This is calculated by the number of city residents who are involved in fitness-related activities. Here is a simple way to join in this number: get started on a fitness program today – simply call me and together we will create a program that is designed around your goals.

Junk Food: Surveyors looked at the total number of fast-food places, pizza parlors, ice cream and doughnut shops in each city. Again, you don’t have control over the number of fast-food joints in your city, but you do control the frequency in which you partake in less-than-fit-fare. Enjoy in moderation.

Frankly it doesn’t matter what city made the fit or fat list. The fact of the matter is that you and I have full control of our lifestyle and eating habits. And best of all I’m here to help guide you to your fitness goals. Now all you have to do is reply to this email or call me at the number above and we can get your journey to fitness started!

The Triple Threat

There are three main components to quick and healthy weight loss. These are
1) A balanced, calorie specific meal plan;
2) A consistent aerobic routine; and
3) Regular resistance training. Be sure to include each component into your weight loss plan for exciting results!

Yogurt-Marinated Chicken

Give your traditional old chicken dinner some spunk with this exciting new marinade. Your taste buds will celebrate over the tender taste of yogurt and garlic with a hint of spice. Yield: 6 servings

Ingredients:

  • 1/2 cup fat-free yogurt
  • 3 cloves garlic, minced
  • 2 tablespoons lemon juice
  • 1 tablespoon canola oil
  • 1 teaspoon sugar
  • 1 teaspoon chili powder
  • 3/4 teaspoon ground ginger or 1 tablespoon minced fresh gingerroot
  • 1/2 teaspoon salt
  • 1/2 teaspoon ground cumin
  • 6 bone-in skinless breast halves (6 ounces each)

Instructions

  • In a large re-sealable plastic bag, combine the first none ingredients; add chicken. Seal bag and turn to coat; refrigerate for at least 8 hours or overnight.
  • Coat grill rack with nonstick cooking spray before starting the grill for indirect heat. Drain and discard marinade.
  • Grill chicken, covered, bone side down over indirect medium heat for 20 minutes. Turn; grill 20 – 30 minutes longer or until juices run clear.

Nutritional Analysis: One chicken breast half equals 149 calories, 4g fat, 2g carbohydrate, and 25g protein.