Wanted to share another workout.

I actually did this couple weeks ago.

If your a really busy person having a couple kb at home can be awesome.

There so versatile.

But, Here’s the template of the workout.

core

lower body heavy

lower body high reps
core

lower single leg exercise

Here is what I actually did.

L sit hold for 10 sec put my hand on two 45 lbs kb.

Double rack kb dead-lift 6 reps on every minute fro 6 minutes.

8 single leg hipthruster per side, 8 on two feet and held the last rep for 20 sec
deadbugs for 8 reps
x3

lunges with two kb 12/side x3

I made a video, you can check it out here

Every year this seems to be a time of reflection, on how the year has gone. With reflection, we are sometimes inspired to make an upgrade, a chnage or pursue something better.

Unfortunately for fitness, the failure rate is all too high.

Here are 5 important things to get result but keep them as well.

1. How you start your day. The first thing to work on is, upgrade what you do in the morning. Think of how you feel and act when you wake up late and have to run out the door. Than think of how you feel, if you ever got up and had more relaxing morning. Or if you ever exercises in the morning. How you feel and most likely how act, were different.

I’ll have you consider how  you start your day can be catalyst to good day or rough day.

So, consider doing 1-3  these things first thing, when you wake up. If you can’t just try do ti once a day. Now you don’t want to do too much. You want be able to repeat each day. So start small and you can go bigger over time. Make it so easy, it would be hard to make an excuses not do it.

-Mediation, breathing, or listen to your favorite music for 2-5 minutes

-Exercises, go for a 2-5 minutes walk, stretch, do body weight exercises, do some fast exercises to get get your hear rate up and wake up. The key is don’t have a routine, just do what you want as long as your moving. Start at 2-3 minutes of movement and you add if you want.

-Fuel -Chug 20 oz of water and/or green smoothie or a protein drink.

This is a game changer, don’t undervalue this. Do it everyday or at least 6 times a week.

2. If you always have trouble exercising. But, you can never do it for long period of time. Commit to 3 workouts a week for no less than 15 minutes. Build the habit, do what ever you like. That will make it easier to move first. Even if that is zumba, or spin. Two things I hate. But if it gets you to start moving, I’m all for it. The more you enjoy it the better. Than if you feel you want to or need to you can transition to training methods, which may be more effective. I like lifting, martial arts and interval. So, I spend most of my time doing that.

3. Improve your average and worst. Once you are confident with the two above. Start improving your nutrtion. Don’t overhaul it over night. Think of how can you improve your average and worst days . But, just by little. Do simple logical things like.

Cut a little processed food or sugar.

Add fruit and veggies with a meal or two.

Cut down your coffee intake by a cup or reduce how much sugar you use.

Add more natural protein to your one or two meals.

Cut back on how soft drink you have by little.

Make it do able and repeatable. Start small and go bigger. Small hinges open big doors

4. Sleep- If sleeping was in a pill. Everyone would want it. It is the most powerful thing you can do to lose fat, build muscle, boost energy and be happier. Work on improving your sleep. Either by sleeping longer or improving the quality. Here are some things that may help.

-Go to bed earlier.

-Get comfortable bed or pillow.

-Drink less caffeine during the day. Cut or reduce alcohol as well.

-Get sunlight during the day.

-Cut out electronic an hour before bed or dim the screens.

-Read before bed.

-Deep belly breathing, yoga, stretching or mediation before bed.

-Take a shower.

-Write down everything that on your mind on paper.

-Supplement like new mood from onnit, zma, magnesium oil or pill

-Anything else that will help relax

Like anything start with a couple your not doing and add as you go.

5. Read a book. One of things that get in our way. Is our self. And how we think and come to conclusion. Be open to changing how you think, can go long way. Here is a few books I like.

The big leap

You are a bad ass

Loving What is

The dark side of the light chasers

Resilience

Ego is the enemy

If your resistant to this. Consider is, how you think and act serving you. Meaning is it giving you the things you want. If not maybe consider an alternative way. You can always go back to old ways after.

Hope these help you  and point in the right direction .I hope that you choose the path of changing small things for long times, instead of extreme fad diets and workout. That may leave you worse than , when you stared.

If you think this is helpful, share it with a friend.

I love core exercises that I can feel the next day or even right away. I put together some of my favorites for you to check out.

I prefer core exercises over traditional ab exercises because

They burn more calories.

They increase performance.

Build stronger lower back

They look cooler to.

The big thing to remember when doing these is don’t let your lower back arch or rib cage flare out as you do these.

Have fun

Overhead pallof press

Renegade Rows, Rollouts and deadbugs

Traveling Core exercises alligator crawls, jacknife walk, bear crawl pull through

Slow bear crawls, ab rollout on ball and rocking plank

How to supercharge these exercises

Hi it’s that time of year, where people are thinking about a new year resolution or there going start something after the holidays.

Or maybe you took this month of training and smart eating.

The one thing that, is going disrupt your 2017 fitness plans.

Are the fact that your waiting.

Ultimately using the holidays as an excuse to procrastinate.

Results are built on doing the right things on a consistent basis.

Despite what going on, you just find a way to get it done.

Even when your stressed, busy, happy sad ,etc

If your procrastinating or if your one of the few, who are taking action, the last couple weeks of the year.

Both are habits.

Each time we follow a habit we empower it more and more.

Thus making it stronger and making more of apart, who we are.

The habits that we continue to empower today say alot, of we will do:

Tomorrow
Next month
Next summer
This year
For the rest of our lives

Which is why people in January don’;t last in the gym.

Most aren’t willing to do what is required,, despite how your feeling.?

By no means, am I saying  I’m immune to not procrastinating on things I want to accomplish.

But, I’m making a push to, end the year off with high effort, by doing the stuff I need to do on daily basis.

I will have you consider you may want to do the same.

Or not.

Spend this year taking action to become or create what you want.

Or

Spend the year procrastinating and making that habit stronger and stronger habit.

Your Coach
Bobby

P.S. If you don’t want procrastinate but need help. Test drive us for 30 days asap. I’d be happy to help you.

http://fallriverpersonaltrainer.com/30dayprogram/

I get this a lot, people say.

I’m an all or nothing person.

I can greatly relate to this. Naturally, this is me.

I want do something fast and hard or do nothing.

But, the truth is results suck, when you do things like that.

Think of this as always doubling, down and going for a home run.

Home runs are cool and exciting.

Where a single hit, isn’t as exciting.

But, hitting singles on consistent basis is way more useful than hitting home runs every once in awhile.

In fitness term only eating well when your on a hard diet or only training when your on a intense program.

Isn’t going produce the results you want, if you can’t do it on a consistent basis.

Think about this.

What is the best thing you think you can eat to get results?

What is the worst thing you could eat to get bad results?

What is slightly worse, than the best you thing?

What is slightly better than worse thing?

Now if you put these items on scale from 1-0, where would they rank?

Do you just get results for things that would be 10?

Do you think you could, still get results for things that are ranked 5,6 or 7.

Think about this.

You don’t have to be perfect to get results, but you have to be consistent.

Your Coach
Bobby

P.S. Looking to not gain weight this holiday season,try us out for 30 days

30 Day Program

Holiday are you here and a lot more are coming.

Holidays are meant to be fun.

There is no reason why you can’t enjoy holidays without losing your muscle, strength and adding on the pounds.

Follow these guidelines to enjoy the holidays stress free.

1. Stop with your all or nothing. Yeah you might busy and have a lot going on. But, that doesn’t mean you don’t have time exercise at all and just go back to all your old habits. Be willing to keep up with your workouts and build nutrtion habits. Make them easier to accomplish on busy or stressful weeks. But, do something. The first thing you need to do, give up this excuse. If you choose to accept this story your asking to regress.
2. Nutrition can be very tough, with thanksgiving, Holiday parties Christmas and New years. Just be smart and make the most of the days in between those events. As well as if you have an event coming up. 2-3 Days prior cut your carbs and fat a bit. Not a ton but just a little bit to prepare for your indulgent. Example of this

To cut carbs

-Cut some fruit out.

-Cut some starches maybe a meal or reduce your portion size, like cutting 1 cup rice to half cup.

To cut a little fat

-Eat leaner cuts of meat or egg whites.

-Reduce your added butter or oil. Eliminate or cut it. Example going from a table spoon to teaspoon.

-Cut or reduce added fat like peanut butter , avocados, cheese or fatty salad dressing.

3. A carb depletion workout. Basically when we eat carbs, we store them inside our muscle. If we eat too much they get converted to body fat. So, depleting your stored carbs before you are going to indulge at a party or a holiday. Is externally effective for surviving the holidays. Maybe it’s a morning workout the day of or a workout the night before. To do this follow these guide lines

-Do a full body workout.

-Do high reps of 12-20 reps or do super slow reps like 4 sec down and 4 sec up.

-Try hit each one of these type of exercise’s squat, lunge, deadlift, upper body push or a upper body pull.

Finish your workout with this countdown, do 10 jump squats and 10 push ups, drop a 1 rep  each set until you get to 1 rep. Rest as little as possible.

Give these things a try and keep your muscle and stay lean. Or even use this to get leaner.

If you want more holiday strategies, check out my seminar at my gym next Thursday. Open to anybody for free.

https://www.facebook.com/events/347539558949048/