With my 6-week challenge release, I’ve been writing more cardio workouts than I have in a while.

My goal with these cardio workouts isn’t to make it as hard as possible or even burn a ton of calories.

But, to build the aerobic system

When you have aerobic fitness and health

-You have a greater chance of living longer

-Better heart health and circulation

-Better recovery

-Better tolerance for dealing with shit in your life.

But, the thing with this type of training is it can be kinda boring, like going on an elliptical and pedaling for 30 minutes.

I wanted to program funner ways, while still hitting this system.

Here is one I did for a client this week, the goal is still to keep the HR at a low to moderate rate for 20-30 minutes.

Think Heart rate between 120-150

• Backward sled drag 100 feet
• light KB Swing 25
• Side lunges 10/ side
• Rest 60 sec

5 rounds

Finisher

Seated banded abductions

Banded leg curls

set 1 40 set 2 set 3 30 set 4 10

We were able to train the aerobic system, while the workout had the feel of a killer leg workout.

Feel free to steal this and give it a try.

If you are interested in my 6-week Challenge, where we will hit workouts like this 3x a week along with 3 strength sessions.

Plus, nutrition coaching to get rid of stubborn belly fat.

You can apply right here

Your friend

Bobby

I’ve always hated working out.

It’s boring and drags out.

It always seemed too much like a hamster running on a wheel.

When I got into training, that all changed.

Working out and training might seem like the same to most people. and the difference I’m going to explain might seem like a stretch.

But, for me, it made training fun, interesting and motivating.

To me, a workout is where you go in to just to sweat, burn calories and go through the motions.

But, training is when you train intentionally with purpose.

Training is about trying to improve your performance each week by

Doing more reps

Doing More Weight

Beating your times from the previous week.

It is this intention, that not only makes it more engaging.

But, really effective as well.

By getting into improving performance, you get to build some wins. while you’re trying to change your body.

Fat loss takes time and it can be like watching paint dry at times.

This can be why people can’t stick to a plan for long.

If your, only feeling of winning is, when the scales moves down, it can be a tough process.

But, if you feel a win because you’re doing more weight or reps each week.

You can create more wins and that makes the plan easier.

You might even, eventually be one of the crazy people, who says working out is fun 🙂

Train for performance and eat for health and your body fat/muscle goal goal

Taking shotgun to kill a fly, might get the job done.

But, it will create a big mess and destroy other things in the process.

This is how people tend to lose fat.

They will go on these restrictive diets.

Yeah, do they work yes?

A better question, do they last?

You’ll eat a lot less

Cut out your favorite foods and drinks

Lose weight

But, at what cost?

Wouldn’t it be better to kill that fly with fly swatter and not make a big mess.

This is often the difference between someone who can lose weight and keep it off and some one who can’t.

If you always go on these diet fads , you’ll always be destroying a lot of things, while you lose fat.

This is the big difference between someone, who track calories and know there numbers and can easily dial there numbers to lose weight when they want to.

Someone who doesn’t and has to be overly strict, because they don’t track and have no clue what they need to dial down.

So, they cut almost everything out.

Which method would you prefer?

Bobby

Here are a few ways I can help you reach your goals, when you’re ready!

#1 Apply to my 30 Day Results First Program…Lose fat and build lean muscle before you invest long term.

Apply here
http://fallriverpersonaltrainer.com/30rf/

#2 Follow me on Instagram, I give out free training and nutrition info daily.

https://www.instagram.com/bobbycstrength/?hl=en

#3 Are you looking to lose fat and finally get a hold of your eating? Join my Strong Eating Program

Just e-mail me Strong Eating, and I’ll give you all the details

I’ve always hated working out.

It’s boring and drags out.

It always seemed too much like a hamster running on a wheel.

When I got into training, that all changed.

Working out and training might seem like the same to most people. and the difference I’m going to explain might seem like a stretch.

But, for me, it made training fun, interesting and motivating.

To me, a workout, is where you go in to just to sweat, burn calories and go through the motions.

But, training is when you train intentionally with purpose.

Training is about trying improve your performance each week by

Doing more reps

Doing More Weight

Beating your times from the previous week.

It is this intention, that not only makes it more engaging.

But, really effective as well.

By getting into improving performance, you get to build some wins. while you’re trying to change your body.

Fat loss takes time and it can be like watching paint dry at times.

This can be why people can’t stick to a plan for long.

If your , only feeling of winning is, when the scales move down, it can be a tough process.

But, if you feel a win because you’re doing more weight or reps each week.

You can create more wins and that makes the plan easier.

You might even, eventually be one of the crazy people, who says working out is fun 🙂

Train for performance and eat for health and your body fat/muscle goal goal

My name is Amber Pinto and I’m a busy mom of three young boys. I decided to train with Bobby about 6 years ago. I joined because I wanted to be active and able to keep up with my children. I was nervous to train with Bobby because I’m a very shy person. Also, I was unsure if I would even be able to train without being so exhausted and getting sick to my stomach. I’ve tried different exercise classes before and i always quit because I would end up sick. I decided to join and try it out. I was able to notice results during my first month. Every time I showed up I would leave feeling better and stronger. I’ve had a lot of success mentally and physically. The program works because you are given all the tools to succeed. Bobby is very knowledgeable, patient and professional. I am able to be active with my children and I’ve gained an outlet to relieve stress. I’m thankful that I made the decision six years ago to give it a shot. If I was to give someone advice about joining I would say to try it out you have nothing to lose but so much to gain. Bobby’s program works because it is programmed to fit each individual’s needs. The people at the gym are extremely supportive and encouraging.

I had a client this morning comment on how much more she felt an exercise we did than last week.

She is about 3 weeks in.

This is due to building coordination, skill, and mind-muscle connection.

The better you at an exercise the more effective it can be and you able to push it harder

Things like WODS or workout of the week aren’t a great idea.

We need time to learn and master the exercises and then push them hard AF.

If you’re always learning new exercises your probably not training that hard.

This is why we run workouts for 4 weeks trying to progress each week before we do a different work out.

If you like to give one of our workouts a try, message me , first one is on me.

I was talking skateboarding with my little brother the other day.

He mentioned he learned the ollie in a day.

It took me like a year to do this.

I watched endless videos.

Read article after article.

I loved skateboarding.

It was my life.

But, I was never that good.

Friends who barely skated could bust out double kickflips just for fun.

Skating was not only my first introduction to physical fitness. As before I only ever played video games for fun .

And the only physical thing I ever did was yard work and chores my Dad made me do.

But, it taught me some times ,your not going be good at things and if you want to improve you’ll have to work hard and long.

You might have to work harder, longer than others.

I had to learn to be ok.

You see many people see others, who they feel can lose weight easier or build muscle faster.

They focus too much energy on that, instead of their mindset,  habits, and consistency.

The truth it really doesn’t matter, if it comes easier to them.

It’s about you, it doesn’t change what you have to do, at the end of the day.

It’s just a waste of energy. You could be using it to grow and improve.

If you really want to achieve that goal of yours.

You have to do the work required.

Focus on you.

#1 tempo intervals

How?

• 10s 70% speed or effort
• Active recovery for 40-60s
• 15-30 minutes
• Can be done 2-4x a week.

Why?

It builds aerobic fitness without doing the same thing over and over.

Also, a recovery workout, to boost recovery in between hard workouts.

#2 Walking

How ?

• Put one foot in front of the other
• 10 minutes +
• Can be done daily.

Why?

The only form of cardio that won’t stress the body.

It’s available to almost anyone.

It is a good way to burn calories without increasing hunger.

Won’t beat up your joints.

#3 HIT

How?

• Go all out for 10-30s
• Recover 60- 120s or until your HR gets to around 130.
• Use exercise you can do fast and explosive but won’t beat your joints up.
• 10-20 minutes
• 1 maybe 2x week.

A little goes a long way with this one.

Why?

Increases power

Can temporarily boost your metabolism

Increase recovery ability

It’s fun

What is your favorite form of cardio?

Need Help ! Join my 30 Day Challenge

Fat loss and losing weight are hard.

At the end of the day, it’s all about eating less.

But, like most things, there is more to it than that.

It’s hard to eat less when you’re always hungry.

This is where the food type comes into play.

It’s hard to cut calories if you’re eating a bunch of junk. Junk food makes us hungrier and eats up our calories fast.

What makes eating less easier.

Is to get your protein up. Shooting for at least .7g per pound of body weight of protein or higher.

This helps us control our blood sugar and fills us up.

If you’re struggling to lose weight try upping your protein for a couple of weeks and see if it helps.

If you need help, losing weight try my 30 day challenge, it includes

It’s a New Year and you have goals.

That is awesome. But, what derails many people. Are injuries!

If you can’t train consistently, you can’t change your body and health.

• No fat loss
• No muscle
• No improving your fitness and health.

2 ways not to get banged up are

• Warm-up properly
• Trains movements that your body loves.

Let’s start with the warm-up.

A few things we want a warm-up to do.

A warm-up should look like this

Exercise 1 – Stretch tight muscles that will limit you. These are often front side muscles like the chest, front hip, and front thigh.

Exercise 2- Core, we want to do an exercise to activate your core. This will get your core muscles ready but also allow your hips to be more flexible.

Exercise 3 Backside, we want to activate the back side. This is due to the backside muscles are often weaker and need more work to get going. Doing so will also put your joints centered for a safe workout.

Exercise 4 Movement prep, is where we practice the most important move, we will do in the workout. This is usually the exercise that you’ll go most intense with. I usually program two exercises here. Example bodyweight squat and pushups for 3 sets of 3. We are trying to perfect our form, so when we add weight later. We are ready to rock.

Exercise 5. Power, we want to get our nervous system ready to work hard, do a few sets of low rep power exercises. Jumps. Sprints or throws. Have these go with what you will train. For example on leg day, do jumps and on an upper day, do throws.

In my next, blog I’ll go over training movements your body loves. But, for now, make sure your warm-up is right.

Here are some same warm-ups examples

• Leg day warm-up
• Couch stretch 60s per
• SidePlank 2x 20s
• Bridges 2x 10
• Light kb squat 3 reps, then a light kb RDL 3 reps for 3 sets
• Box jump 3 sets of 3 reps

• Upper day warm-up
• Pec stretch 30s per side
• Birddog 2×5
• Band pull apart 2x 20
• Easy push-up and rows 3 sets of 3
• Medicine Ball Slam 3x 3