Monday, January 26, 2015

QUOTE FOR THE WEEK

             

"80% of success is showing up" - Woody Allen

2015 HAS JUST BEGUN
I think Mr. Allen said it right. You've made the New Year Resolution. You've bought the snappy new gear.  January isn't over yet. You've just got to get out there and do the work.

_________________________________________________________________________________

 
WALK. RUN. LIFT. SWIM. 

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Yes at times life can be exhausting. Between jobs, personal lives, and everything in between sometimes we just want to zone out. I personally use my workout times for just that. "Me time" as I call it. Health clubs and gyms are communities and there are folks there to:
  • Encourage
  • Support
  • Educate
  • Motivate
  • Challenge help take you to your 10


Don't stop, just go!


Monday, January 19, 2015

MUSCLES AND EXERCISE CHEST/BACK

OLD SCHOOL



I am a firm believer in following structured workout plans. I do not advocate aimlessly roaming the gym from one exercise to another. It was Einstein who said insanity is doing the same thing over and over and expecting different results.

By keeping logs, documenting and reviewing, modifying here and there, you can keep track of your progress (or lack of) easily and move on. I know what has worked for me over the years and am a strong supporter of detail and structure.



Everyone is different and workout routines are not a "one size fits all" type of thing. Finding out what will help give you your desired results isn't easy by any means. It need not intimidate, hinder, or discourage. Not in the least bit. Let your frustrations stoke the fire.


                                                                                                                                                                  

BUILD LEAN MUSCLE

For the beginning of 2015 I have an entirely new plan to follow and that involves going back to some basics. While I will continue to focus on strength training and form, close attention will be given to developing proper symmetry. I believe that taking a break from heavy lifting with lower reps and focusing on lighter weight with higher reps will help do just that.

By utilizing and old school style of push/pull (Arnold was a big fan) and training some muscle groups on the same day I believe I will be able to do just that. Also, a new year resolution? Do not skip leg day.



THE BENEFITS
  • High intensity
  • Stimulates growth
  • Increased strength
  • Shorter workouts


THE ROUTINE
                                                                                                            
CHEST/BACK

For Chest

Incline Bench Press 4 x 10 - 12


Flat Bench Press 4 x 10 - 12

Decline Bench Press 3 x 12 - 15

Incline Dumbbell Bench Press 4 x 10



For Back

Pull-ups 4 sets until failure - unassisted 

V- Bar Pull 4 x 10 - 12

Wide-Grip Lat Pulldown 3 x 12 - 15

One Arm Seated Cable Rows 4 x 10




THE OBJECTIVE
                                                                                                            


  • Target the chest and the back simultaneously alternating each muscle group.
  • Shorter time on the gym floor 
  • Elevate metabolism to burn fat
  • Optimize smart growth
  • Mix large compound movements with body weight exercises and isolation exercises


Success depends on new ways of thinking

Saturday, January 10, 2015

DISCOVER SUCCESS 2015


 

STRENGTH IN 2015
 
For 3 1/2 years I have kept this blog. Initially, I started with several things in mind. However things change. Change is good particularly in the fitness arena. One thing remains true, inspiration and motivation are key components in achieving the goals we set out for ourselves. I write a great deal about the importance of setting goals and the motivation behind them. 



FLEXIBILITY

 

As I continue into the new year I have an entirely new set of personal goals, new content to share, even a new template.... as well as new ways to help motivate others.



Each category within my site and there are (5), discusses a certain aspect of exercise, nutrition, and wellbeing and why I believe it is important to strive to incorporate all into our daily lives.
 
  • QUOTE FOR THE WEEK
quotes from various individuals I find truly inspirational!
  • IN THE BEGINNING..... 
traces the origins of organized fitness starting with the Greeks
 

  • MUSCLES AND EXERCISE
focuses on why we do what we do to our muscles
 
 
  • Q & A INQUIRING MINDS
From when to do 5 sets of 5 reps, to what is HITT, to why not to drop weights, this section is aimed at helping take the guess work out of your workouts.
  • BASIC NUTRITION
"You are what you eat" as the saying goes and this category deals with all things pertaining to my favorite, FOOD and ways to eat clean-er.
 
 
 

 
GROW

I truly hope you follow, comment, share, and above everything else stay motivated. Motivated to making exercise and eating healthy a part of your everyday life.


WELL BEING

"Lack of activity destroys the good condition of every human being, while movement and methodical physical exercise save and preserve it" - PLATO

Thursday, January 1, 2015

MAKE 2015 YOUR YEAR


IT'S A NEW YEAR



new outlook


new style


new feel



new diet


new you

Make exercise and eating well apart of your everyday life

2015


Monday, December 29, 2014

Q & A INQUIRING MINDS

NEW YEAR. NEW GOALS. NEW ATTITUDE.

Another new year approaches and hopefully incorporating exercise and good nutrition is at the top of everyone's list. For some this could be an entirely new venture. For others, this could be a matter of finding new routines and new recipes. 

I believe change is good. Particularly in the fitness arena. In strength training there is something called muscle confusion. The concept of continuously changing ones workouts to stimulate growth and avoid adaptation, (also referred to as plateauing) As with most anything there is much debate when it comes to this however I can say personally that documenting my workouts and adjusting my routines every 4 - 6 weeks has worked very well. 

If you are just getting started it need not be daunting.

EXCITING





Becoming stronger, healthier, and more confident should be something to look forward too. I was recently asked some questions and one of them was as follows.

Q What motivates you to train?

A This is a two part answer.
a. The results. Once you begin to see your hard work pay off it gets pretty addicting and knowing you pushed yourself to make it happen is pretty rewarding. As I see it, the affirmation that we are in control of our exercise routines trumps those things in our lives that may seem unmanageable.
b. The way I feel after a workout. Much better mentally as well as physically. The Greeks who are credited with inventing organized fitness believed a strong body equaled a strong mind. 

I do too.

I talk a great deal of the importance of freeing your mind during your sessions as well as getting the circulation and heart beat up.

I strongly believe this to be true all the way around. For the beginner, the enthusiast, all the way around. It is important for everyone to believe in themselves and that whatever your goal is that you can achieve it.

But you have to do the work. Put in the effort and make it happen.

Get ready for the new year with some new goals and a new outlook on

Monday, December 1, 2014

QUOTE FOR THE WEEK



"The secret of getting ahead is getting started" Agatha Christie

There is no mystery when it comes to the BENEFITS of regular exercise and good nutrition.  Finding ways to incorporate both into everyday life can be daunting. At first. So was learning how to ride a bicycle. And low and behold it became second nature.

Making time to be active can and should be a PRIORITY.


Please continue to follow me and I'll show you how you can.

Monday, November 24, 2014

WORD FOR THE WEEK


IN THE BEGINNING....


Ah Rome. The Romans definitely inherited the Greeks love of the body. However, as the empire grew larger and larger it became increasingly more difficult to manage. At it's zenith, it reached as far as present day England and stretched across to the Middle East, as well as across the Mediterranean, to Egypt and Northern Africa. It lasted an approximate 800 - 1000 year span, and it's decline was swift.




WHAT HAPPENED?

There are multiple theories as to why it crumbled so quickly. One book I've read focused on trade, specifically pottery. Archeologists have found buried shipments, tons of it...even entire ships sunk beneath the sea with their cargos intact. They have been able to trace at what point it was manufactured and where it was used. Theories point to "outside forces" overtaking them to disrupt commerce. 

One thing is known for sure, the cultural divide became dangerously wide and the average Roman citizen was in fact very, very poor. Good nutrition was practically non existent and exercise that the Greeks held in such high regard, eventually fell to the back burner, behind wine consumption. Lots and lots of wine.   The average citizen tried to drink their problems away. On the surface, it looks as if they where perpetually hung over.

 They also had a host of other problems to be preoccupied with.