Blog Archives

Fitness Is What?

fitness isn't exerciseWhat is fitness to you? I think when people think “fitness”, they think “exercise”. They think of running, lifting and sweating. They think of Fitness Magazine, with fit bodies and flat abs – but I think most people go down a LONG list of other things and activities before they get to diet, water and sleep.

Fitness isn’t an exercise. It’s a lifestyle. Fitness is truly a way of life, it’s not just what you do in the gym. This includes how you eat, how you sleep and how you move throughout the day. ACSM (American College of Sports Medicine) describes fitness as a 5-part package. In order to be fit, you should be able to check off all 5 elements of fitness:

  1. Cardiovascular Respiratory Fitness
  2. Muscular Strength
  3. Muscular Endurance
  4. Good Flexibility
  5. A Healthy Body Composition

How do you stand up to the ACSM guidelines of being fit? I’m 4 out of 5 (flexibility being my weakness – but I’m working on it!). 

wall sit challengeI’ve seen a lot of body builders who couldn’t run a 1/4 mile and runners who couldn’t lift a weight. I’ve seen fit looking people have heart attacks because their bench press was more important than their heart’s health (and their love for unhealthy food was untamed). I encourage you to LIVE fit to BE fit. 

As you work hard to get fit and stay fit, you purposefully do things to improve these 5 elements of fitness. This means you stop looking for the easy way to do things and look for ways to fit more healthy activity and fuel in your day. You go to bed earlier, you stay more active, you stretch, you drink a lot of water, you eat healthy, you manage your weight and you challenge your body’s strength, stamina and muscular endurance. You don’t just exercise – you LIVE IT! 

Read my article on Answers.com about the 5 elements of fitness and how to make sure your fitness program covers them all.

Take FitFluential’s Wall Sit Challenge, sponsored by Reebok! CLICK HERE for details and follow the hashtag: #FFWallSit :)

 

3 Cardio Workouts to Beat Boredom

boring cardioAccording to the Physical Activity Guideline for Americans, you should do 150-300 minutes of moderate-intensity exercise weekly. Even if you do the minimum, which means you should do 30 minutes of moderate aerobic activity five days a week. This could easily get very boring over time!!

Today, on Answers.com, I wrote on ways to make your cardio more interesting and more effective. I wanted to make sure you didn’t miss these 3 workout ideas I shared with Answers:

1. The 3-Way Split
2. The 30-Minute Cardio and Core Workout
3. The 30-Minute Full Body Cardio and Conditioning Workout

CLICK HERE to get all three workouts on Answers.com!

BCx Leg & Glute Workout

live X BCX WORKOUT LEG & CARDIOThis lower body workout part of the workout from Episode 33 from our BCx Boot Camp show on LiveExercise.com. It’s killer cardio and conditioning, with an emphasis on the glutes.

This is how the workout works. You have one minute to do each exercise combination, which is 10 cardio exercises (the burpees or the tuck jumps) and the rest of that same minute to do as many reps as you can of the following exercise. Live Exercise offers a free 14 day trial (just click on the free trial banner on the side of the workout page) so you can actually do the workout with us!

Workout Tips: 
You can take a 60 second break between rounds, but not between exercises.
On the second segment, start with your left leg and alternate legs each round.

There are 36 BCx Workouts to choose from – PLUS over 2,000 other workouts on LiveExercise including Yoga, Workouts with Bands, Cardio & More!

BCx Boot Camp combines strength, cardio and conditioning into one effective body sculpting workout, using a wide variety of tools & training methods. Learn more about BCx Boot Camp at http://www.DoBCx.com.

 

The Strong Keep Trying

weak give upOK, can I get a count by lifting your hands: Who wants to be weak? I’m pretty sure no one is raising their hand right now. No one is jumping up and down saying “Meeee! Meee!” No one wants to be weak. People want to be STRONG! And even if they are not strong, they want to appear strong.

What is required for strength? Well, in the fitness world, building strength requires lifting things that are quite difficult. It requires putting your body under great pressure. Our body doesn’t get stronger using the same 5lbs weights we started with. No, we have to keep moving up, keep trying heavier weights and keep challenging our body – many times to the point of failure (or perceived failure).

I personally HATE to fail. That’s why I hate pistol squats. I only can do so many before complete failure. Not only that, I can’t do them really well, and I can’t do that many of them. Even if I do as many as I set out to do, I consider myself a failure because they aren’t deep as I want, I’m not flexible enough to hold my dang foot out in front of me and I am not strong enough to pump that many out. I leave that exercise every time feeling like a big fat failure.

This is why I don’t like doing them. This is why I want to quit trying them. I stink at them. BUUUUT, I know I will NEVER get any better, any stronger or any more flexible unless I keep trying them.

Part of success is mastering the art of failing without it getting in the way of your goals.

failureWe must realize every success requires many failures. We MUST fail to succeed. Every failure teaches us what not to do, it tests our strength, it teaches us discipline, it challenges our poor attitude and it grows our character. The good news is with every failure, is also a mini-success. These smaller successes help keep us trying. BUT, without trying, we never experience the small successes.

No one likes to fail. In fact, people try to avoid failure at all costs. People don’t love, for the risk of a failed relationship. People don’t pursue their dreams, because of the risk of failure. Many people don’t even start a diet or workout program because they don’t believe they can succeed and don’t want to be a failure in that too. However, if you want to succeed, you need to be ready for many failures (big or small) along the way. Part of success is mastering the art of failing without it getting in the way of your goals.

Don’t give into your weaknesses. Decide to be strong today. Accept that failure is a part of life, and the more chances you have to fail, the more chances you have to succeed.

Extreme Core Workout

The following post is sponsored by FitFluential LLC on behalf of Titin Tech. 

Steve recently showed you how to use Titin weighted compression shirts to add resistance to plyos and calisthenics in my last post, but what about static holds like plank or yoga poses?

Today’s workout is an example of how versatile the Titin compression shirt really is. Since your resistance is like a second skin, you can comfortably add it to just about any exercise you do – like this challenging core workout routine. Even if you don’t have Titin gear yet, give this workout a try and imagine what it would feel like weighted down!

Complete 3 Rounds on Each Side:
10 Diagonal Knee
10 Side Elbow Plank with Single Side Kick
10 Elbow Plank Single Donkey Kick
10 T-Plank Row Combo
Repeat on the other leg

Improve strength, power and endurance with Titin! Learn More about Titan weighted compression gear & join the Titin Team at http://bit.ly/fftitin.

Pin the graphic:

Extreme Core Workout

TITIN TEST WORKOUT: Improve Speed, Power & Endurance

The following post is sponsored by FitFluential LLC on behalf of Titin Tech. 

TITIN TECH COMPRESSION SHIRTWant to improve speed, power and endurance? Whether you are an athlete or a fitness enthusiast who likes a challenge, the Titin Test is for you! This workout is designed to work with the Titin Weighted Compression Shirt. But before you begin the workout, you need a marker. In other words, you need a number to beat.

The Marker

Do these exercises with no resistance.
60 seconds each, with only 30 secs rest.

#1 Pull Ups (Mark you reps)
#2 Push Ups (Mark you reps)
#3 Sit Ups (Mark you reps)
#4 Box Jumps (Mark you reps)

The Titin Test Workout

TITIN TECH WORKOUTAfter you are nice and rested, put your Titin weighted compression gear on and get ready to do the following exercises with no rest.

10 DUBS (Double Unders)
60 Seconds of Pull Ups 
10 DUBS (Double Unders)
60 Seconds of Push Ups
10 DUBS (Double Unders)
60 Seconds of Sit Ups
10 DUBS (Double Unders)
60 Seconds of Box Jumps

Complete 1- 3 Rounds

Follow The Video:

Do the Titin Test 2-3 times a week for 1-2 weeks. Then check your progress against your original markers. The more you train with Titin weighted compression gear, the more fit you’ll become. It’s only a matter of time before you will be faster, stronger and have more endurance. Keep good records each time you test against your marker.

Like what you see? CLICK HERE to fund your fitness and learn more (and get your own) Titin Weighted Compression Gear! Join the Titin team today!!

New Fitness Toy: The World’s 1st Weighted Compression Gear

The following post is sponsored by FitFluential LLC on behalf of Titin Tech. 

 Boost Your Workout AND Results

Titin Tech Shirt► Higher Lactate Threshold
► Increased Vertical Leap
► Increase in Endurance
► Increase in Caloric Burn
► Increase in Running Speed

Steve and I recently discovered a killer fitness tool to boost performance and calorie burn that will bring any workout to a whole new level. It’s the world’s ONLY weighted compression shirt called Titin. No bulky vests or attachments. You don’t have to hold onto anything or clip into anything – your hands are completely free and you are totally comfortable to do whatever you want to to in or out of the gym!

Versatile • Comfortable • Effective

TITIN shirtTitin compression clothing is simply a heavier version of a second skin – especially awesome for athletes and fitness enthusiasts (HUGE with CrossFitters & athletes) who want to boost performance. The Titin shirt distributes weight evenly all over the body. Since the weight is in your shirt, you can increase the intensity of exercises you normally can’t change like burpees, mountain climbers, plyos, sprinting and jumping.

Not only can Titin clothing boost your workouts, the pliable weighted gel inserts can be heated or frozen to stay hot or cold for 35-45 minutes.

THE TITIN TEN WORKOUT
10 Bodyweight Exercises, 5 Extreme Rounds

titin tech plyos

#1   50 Yard Sprint
#2   40 Jump Rope
#3   35 Mountain Climbers
#4   30 Walking Lunges
#5   25 Air Squats
#6   20 Box Jumps
#7   15 Sit Ups
#8   10 Burpees
#9   5 Pull Ups
#10  1/8 Mile Run

60 Seconds Rest X 5 Rounds

We will be shooting some exclusive workout videos using the Titin Tech gear this weekend, so be sure to check back in and watch our social channels.

JOIN THE TITIN TEAM

titin techHelp Kickstart Titin get their gear out there so you can make Titan a part of your training. Titin has almost reached their $100,000 goal to take Titin to the next level. Be a part of the Titin team. Share this with your friends, team members, coaches, trainers and gyms. I am so sold on this product, I guaranteed you Titin will be a major player in all sports – including MMA, football, basketball, soccer, CrossFit and even running!

Hook Up With @TitinTech:

Facebook
Twitter
Twitter Hashtag: #TitinTech
Instagram
KickStarter

Top 20 Exercises You Love to Hate, and Hate to Love

Fitness requires going out of your comfort zone. This means you will have a love/hate relationship with some exercises. You will hate to do them, but you will love what they do for you! 

choresSome Exercises Are Really A Chore

Seriously, I’d be lying if I told you I love every exercise. People need to be realistic. You may like a clean home, but that doesn’t mean you enjoy cleaning toilets. While you might not mind wiping down the counters, there will be some things you don’t like to do – but you sure are glad when they are done. In the same way, everyone has that exercise they really would prefer to skip, but you don’t want to skip the results.

No! Anything but THAT!

For most of us, it’s the exercise that takes the most work we hate the most. If only we could spray ourselves down with bleach to melt the fat away. Nope, it’s going to take some elbow grease I’m afraid! The fact is, if it’s an easy exercise, it probably isn’t as effective as the tougher ones.

box jumpsIf you want an effective exercise, you will probably need the exercise that works you where you need it most (normally working your weakest areas). It will be that dreaded exercise that gets your heart pounding out of your chest to the point you think your heart is going to explode. Or, maybe it’s the exercise that burns so much you are convinced your muscles are going to spontaneously bust out in flames. You probably are already thinking of a few exercises that fit this category. It’s OK, we all have a secret list of most-hated exercises. We don’t have to love every exercise we do. We can just love the results!

The Eight I Hate

wall sitsPersonally, my most hated exercises are Big Ax Jacks and Stomps. Oh yeah, I almost forgot wall sits, all yoga and push ups. Oh wait, and there are pull ups and Mary Catherines. OK, maybe I could make my own top 20 list, because I have enough hated exercises to fill up the list on my own. However, if I’m honest (and you know I am) I have to admit most of these most hated exercises are exercises that works my body in ways I need it worked the most. So what does that tell me? I need to do those exercises even MORE. Ughhhhh. The truth stinks!! But you know what they say, the will set you free! :)

As I pondered the most hated (and secretly loved) exercises, I decided to set out and find what other people HATE to do, but LOVE the results. Since we all have different strengths and weaknesses, I fully expected different opinions. At the same time, I also knew there would be a few top picks that almost everyone would agree on. The comments were awesome!

Top 20 Most-Hated Exercises That Work

Below, are the top 20 responses – from awful to worst (I wonder what THAT could be! lol The Hint is in the screen shot from facebook below. haha)!  TIP: Click on the link to view video instruction.

burpees suck20. Thrusters
19. Jump Squats
18. Rope Climb
17. Manmakers
16. Double Unders
15. Pistol Squat (Single Leg Squat)
14. Wall Ups
13. The Gauntlet (Step Mill)
12. Tuck Jumps
11. Wall Sits
10. Pull Ups
9. Stomps
8. Mary Catherines (Plyo split lunges)
7. Push Ups
6. Planks & Side Planks
5. Running
4. Lunges (all types of lunges!)
3. Big Ax Jacks (minus the football stomps in the video)
2. Mountain Climbers
1. Burpees

Add Your Most-Dreaded to the List!

What is your nemesis? What exercise do YOU hate to do, but love the results? Comment below!

live exerciseJoin us on LiveExercise and learn how to incorporate these exercises in your workout. Steve and I lead a cross training workout show each week where we use some of the most hated (and loved) exercises to get you the results you want. We’d love to have you!! Click on the LIVE logo and get workout with us for 2 weeks free! We have 32 LiveXFit workouts you can do, plus over 2,000 other workouts to try too including kickboxing, yoga, chiseled bands, chiseled cardio, dumbbells, toning and more!

Fat Blasting, Body Sculpting Bodyweight Workout

Killer Bodyweight Workout This workout requires NO weights. The only thing you would need is a pull-up bar (or some bands for pull downs if you can’t do pull ups). Do the following 3 circuits with no rest between exercises. Complete 3 rounds each with no rest before moving to the next circuit. Only rest for a brief rest between circuits for optimal calorie and fat burn.

Like the workout? Be sure to Share, Pin, Instagram and all that jazz! :) ENJOY!

LOWER BODY
10 Jump Squats
Burpees
10 Mary Catherines
2 Burpees
10 Squats
Burpees
X 3 ROUNDS

UPPER BODY
10 Push ups
2 4-Count Mountain Climbers (Count: ONE,2, 3, 4, TWO, 2, 3 4)
10 Tricep Dips
2 4-Count Mountain Climbers 
10 Pull Ups or Pull Downs 
2 4-Count Mountain Climbers
X 3 ROUNDS

CORE
10 Squat thrusts
2 Alternating t-plank (ONE Left, ONE Right, TWO Left, TWO Right)
10 Surfers
Alternating t-plank
10 Hop Overs
Alternating t-plank
X 3 ROUNDS

Extreme 1-Minute Workout Challenge & Suicide Drill

Extreme 1-Minute Challenge Workout

Type of workout: 1 Minute of cardio, followed by a strength move.
Tools: You can use dumbbells or barbells – or even 2 jugs of water! I used 25lb dumbbells for snatches and a barb (40lbs) for my clean, squats & presses. I also used a band for pull downs & Steve did pull ups (so you’d need a pull up bar or a resistance band).
Instructions: This is why it’s called a challenge. We are challenging you to complete a certain number of reps of each cardio move with in a minute. Whatever reps you are short, you will add to the next strength move, but you’ll never do less than 10 reps. So, if you finish 15 reps short, you will do 15 reps of the strength workout. If you finish 5 short, you will do the 10 rep minimum. If you are 20 short, you will do 20 reps of the strength move. Got it? Good! Follow us in the video !

Squats – 1 Minute to do 75
Weighted Squats – 10 Reps Minimum (plus # of reps you didn’t complete above)

Burpees – 1 Minute to do 30
Clean Squat Press – 10 Reps (plus # of reps you didn’t complete above)

Jump Rope - 1 Minute to do 45 Dubs or 85 Regular
Thrusters – 10 Reps (plus # of reps you didn’t complete above)

Tuck Jumps – 1 Minute of 45
Snatches – 10 Reps (plus # of reps you didn’t complete above)

2-Count Mountain Climbers – 1 Minute to do 75 (150 singles)
Sit Ups – 10 Reps (plus # of reps you didn’t complete above)

Extreme Jump & Pull Suicide 

20 Double Unders or Tuck Jumps
20 Pull Ups (or Pull Downs)

Then repeat it doing 18 reps each. Then 16, then 14, 12, 10…all the way down to 2. Minimal rest (just enough to catch your breath). Rest when you are done! :)

Here is this week’s show! Get ready to sweat!

 

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