January 12th 2017-Today's Focus Chest
Exercises:
Flat Dumbell Bench press: Working the upper chest, use slow controlled form
Incline barbell bench press: Good stretch/range of motion, squeeze on top, more focus on lower chest
incline dumbell Bench Press: Targeting complete chest development
wide grip Pushups: Inncer chest/muscular endurance
All sets to failure
Three sets per exercise
January 10th 20017-Today's Focus Biceps
Exercises:
seated incline dumbell Curl-the staple and most fundamental
standing ez bar curls: supinated wrists
standing cable curls: good peak contraction
Biceps, meaning two head muscle belly, responds well to the above
Four sets per exercise.
All sets to failure
January 5th, 2016-Today's focus Body Weight Cardio
Exercises:
Jumping jacks/3 sets 30 seconds
burpees/3 sets/30 seconds
stair walks/3 sets/15 reps
mountain climbers, 3 sets
stationary lunges/3 sets/
Keep heart rate at working rate of 125 bpm
1.5 min between sets
January 3rd, 2017-Why Wait for New Year to Make a Change?
I enjoy the excitement and celebration of New Year but not really a big fan
of the resolutions. Largely due to seeing so many people not follow through
after a few weeks, or even days. The fireworks of new healthy promises are
typically replaced by old habits. The new healthy lifestyle fizzles back into
the norm of unhealthy choices. Sad but true.
Why wait for New Year’s to make a positive decision to change your life and
become healthier people? Today is always the best day to make a change. Never
put off until tomorrow what can be accomplished today.
New Year has been a holiday used as a crutch to continue living unhealthy lives.
Why? Because we put off until the New Year what we should be doing now and abuse
the days leading up to the event. We create an excuse to consume large amounts
of unhealthy food and avoid starting an exercise program until the so-called
magical perfect time.
The reality is no perfect time exists and life doesn't wait for our decisions.
It goes on whether we join in the positive decision making process or not.
Procrastination is the thief of health and fitness. Not taking care of ourselves
eventually leads to poor lab results, obesity, heart issues, diabetes,
hypertension, increased stress and the list goes on.
Wouldn’t it be better going into the New Year with a healthy lifestyle already
in place?
I'm not trying to be a Darla Downer for the upcoming New Year. I simply want you
to consider the reason for waiting to become a healthy person. Celebrating is
awesome and decisions made on any day are worth raising a glass in cheers. I
applaud all efforts to adopt a healthy lifestyle and the awesome thing is it
doesn't have to wait until January 1st.
But what about all the holiday food and fun? I agree there is a bounty of savory
and sweet treats during the holidays. There is nothing wrong with enjoying a
little of this and that. This is called living life and balance. However,
including your healthy foods and exercise should also be part of your holiday
season.
Let’s not use the holiday as an excuse to not take care of ourselves. We have
promoted a hall pass to a month of junk food for long enough. When the so-called
fun is said and done, we are left with expanded guts and butts. Why cause
frustration knowing it will be that much longer and harder to undo what has been
done? Think on that.
December 30th, 2016-Today's Focus Biceps
Exercises:
Seated incline alternate Curl-the staple and most fundamental
Standing ez bar curls: supinated wrists
Standing cable cursl: good peak contraction
Biceps, meaning two head muscle belly, responds well to the above
Four sets per exercise.
All sets to failure