Ready...set...sweat!
intense, quick workouts, whole body
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As the month comes to a close I wanted to pick up the pace, so to speak, and really crank up some intense workouts. This one fits the bill! Hold on to your shoes.
As I have mentioned I am no speed demon but I am going to let you in on what I did for weight, reps and time to give you a bench mark, good or bad. For me this workout was 20 minutes and 11 seconds of pure intensity!
1.) Run 1/4 mile (.25 on a treadmill, one lap on a track)
2.) Pull ups to failure
3.) Incline bench with dumbbells at a slight incline (maybe 10-15%) to fail.
Here’s my humble stats:
1.) 1:48 to 2:10 splits on the 1/4 miles
2.) 16, 14, 13, 10 reps on pull ups
3.) 12, 11, 10, 8 reps on the dumbbell bench press with 60 pounds and a neutral grip (palms facing each other)
In total this workout took just over 20 minutes and was I glad to be done!
Do I have to mention it burned tons of calories?
Just did!
Win. Just win.
Dave
www.homeofficeworkouts.com
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on 7/30/2008
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0 |
3.6
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Not Your Average Garden Variety Workout
garden, diet, calorie burn
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This next statement might get me into some hot water with some of my colleagues…but I'm going to say it anyway!
Sometimes I think personal trainers shouldn't exist to begin with!
Granted there is a need (especially these days) for someone to safely instruct people how to perform physical tasks in order to achieve a desired outcome quickly and effectively. Or might I say help someone shed unwanted body fat without hurting themselves.
Sometimes I feel like if people would just move, if they would just play, if they would just work around the house they would be much better off!
What if I could tell you about an exercise routine that involves no thought, burns tons of Calories and hits all of the target areas like the core, arms, legs, butt, lower back, upper back AND the heart and lungs?
Could this be a new fitness contraption that sells for 3 easy payments of $29.95?
This unbelievable workout that I rediscovered is called…
PLANT A GARDEN
My wife and I recently planted an 8 x 10 foot vegetable garden and it took 4 hours total. For a beginner exercising for the first time this equates to 8 half hour workouts! That's more than a week!
For an intermediate to advanced exerciser that is at least 4 hours. For a nut like me it is one crazy marathon of a workout!
This rivaled some of the toughest workouts I have ever experienced! Everything is sore and though I don't know the exact Calorie count…it must have been massive!
What did we do exactly?
1. Edged a 10 x 8 foot rectangle out of the grass next to our shed in the back yard.
2. Used a pitch fork to lift the sod up and shake out the dirt. Put the remaining grass roots (and weeds) in the wheelbarrow.
3. Repeat until grass and weeds are gone
4. Drove 12 stakes in the ground and attached plastic fencing to keep the "critte... read entire entry
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on 7/28/2008
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9.8
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Commitment defined
inspiration, motivation, commitment
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I posted this as a fitclip as well...
If a picture is worth a thousand words, than this video is just priceless!
If you live in the United States, specifically New England, then you have heard or seen of this story in the past. No matter what - this video will emote a reaction in you.
http://www.youtube.com/watch?v=VJMbk9dtpdY
I have always been a believer that no person can motivate another. What we can do is offer tools that individuals can use to motivate themselves. We can as human beings INSPIRE each other.
Your potential is limitless. Potential is also unused effort. We have all been given potential. It is a gift. Pay it forward by using it!
Inspire. Motivate. Win.
Dave
www.homeofficeworkouts.com
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on 7/24/2008
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4.3
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Is your fitness recession proof?
quick workouts, whole body workout, calorie burn
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These days EVERYTHING costs more money in the U.S. and around the World. Oil prices are still sky high and so are gas prices. The value of the dollar is only getting worse and the World economy is suffering.
What can you to to make your fitness recession proof?
Try workout from home that will leave you wondering why you ever joined a gym to begin with.
Here is my latest workout that you can do ANYWHERE!
1.) Push ups (any variation) to failure
2.) Sit ups 10 Reps
3.) Box jumps 10 Reps (Step ups can be substituted)
Complete 6 rounds of this as fast as you can. Adding a time element is a sure fire way to increase your intensity!
This combination of volume and intensity will have you gasping for air and burning more calories for up to 40 hours later!
Save Gas. Save Time. Get Fit.
Dave
www.homeofficeworkouts.com
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on 7/22/2008
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11.4
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Your Childhood Dreams
inspiration, motivation, dreams, weight loss
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I decided to cut and paste this blog post from my business blog on to FitConnect because when I sent it out to my subscribers it really, really hit a nerve with a ton of people. I got people thinking about what is important to them and how they might have become what they are today.
I didn't grow up dreaming I would have no time to take care
of myself.
I didn't grow up dreaming I would be exhausted every night
when I got home from work.
I didn't grow up dreaming it would be so difficult eat well.
I didn't grow up dreaming I would be out of shape.
I didn't grow up dreaming I would need to lose weight and
have no idea how to do it.
I didn't grow up dreaming I would be unhappy with the way
I look and feel.
Did you?
If you want to bite the bullet and get in shape and stay
that way - www.homeofficeworkouts.com
If you want to get great recipes, inspirational tips, time
saving workouts and exercises - www.homeofficeworkouts.com
Keep dreaming. Win.
Dave
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on 7/18/2008
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4
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Is Stress Killing You? Get high...
stress, prevention, disease, fitness
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...on exercise of course!
Bummer huh? Did you really think an exercise nut like me would write about the virtues of getting high? Maybe the legalization of marijuana? Another time, another day.
If you would like to get legally stoned then you want to read the rest of this blog post.
First I need to remind you, if you did not only know, what the #1 killer in the U.S. currently is. It is STRESS.
STRESS is linked to every major disease know to man...especially those of cancer and heart disease. Stress also:
Negatively impacts your immune system
Destroys your state of mind
Makes you gain weight (Now I have your attention)
Makes it more difficult to recover from your workouts
Exercise turns the page on stress and done right it will do so while you are legally stoned as my friend and Carlos Santana puts it.
Ever heard of a runners high?
There is more science backing up what many fitness professionals already know. The following is a run down from a presentation by Carlos I was lucky enough to listen in on in Providence R.I. last weekend.
"A study in 2004 by Georgia Tech University found that runner's high might be caused by the release of another naturally produced chemical, the endocannabinoid anandamide."
Anandamide is similar to the active chemical THC. Yes the same THC found in marijuana.
The greatest news is you don't have to run a marathon to get it!
My 10 minute workouts are designed get you to the same level of out put in less time. It's all about intensity and consistency!
Get high. Lose weight. No stress. Win.
Dave
www.homeofficeworkouts.com
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on 7/17/2008
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11.5
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Dumbbell Bench Press done right
bench press, workout, exercise, fitness
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IF dumbbell bench press is a staple in you routine or even if you just throw it in there to mix things up every now and then - this information will help.
When doing a dumbbell bench press I, like most of us, was instructed to bring the dumbbells together on the top of the movement while squeezing your chest muscles.
Old school and ineffective.
You may feel a contraction in your pecs by doing this but I will argue you can get the same result by flexing your pecs as in a most muscular or crab body building pose. You could get the same result holding your hands out in front of you, palms together and arms slightly bent, and pressing your hands together.
When bringing the the dummbells that close to the mid line of your body gravity is not working against the muscles of the chest as much, similar to getting that big squeeze on the top of a biceps curl.
Without the big squeeze you would lose most of the contraction in your chest until you begin to lower the weight again.
What to do:
Keep the dumbbells moving straight up and down or perpendicular to the floor. Keep the width of the dumbbells on the bottom of the movement the same as you usually do. On the way up push straight up. The dumbbells should not move towards the midline of your body and end up the same distance apart as they were on the bottom of the movement.
Studies have shown that this will allow you to maintain a MAXIMAL CONTRACTION for a longer period of time compared to moving the dumbbells together.
Another way to put it...while doing dumbbell bench press act as if you have a straight bar in your hands.
Do it right. Get strong. Win.
Dave
www.homeofficeworkouts.com
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on 7/16/2008
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9.7
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Using FAILURE for SUCCESS
failure, weight loss, workouts, exercise, fitness goals
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When talking about "failure" in relation to a workout I would like to explain more about relative intensity first.
Relative intensity allows ANYONE to perform a certain amount of work within a certain period of time. Some more - some less. It depends on the individual, experience, strength, endurance, energy level, sleep, etc. Taking what your body will give you is paramount to success in any exercise program, no matter what the goal.
Many people have used "forced reps" as a training technique especially in the realm of body building and in the pursuit of a "bigger bench press". The though of failure as it pertains to anything is not usually associated with anything good or positive.
Failure during a set of push ups, for example, is very positive and a great way to get through a plateau.
Appy this principle to any workout. Here is a clear example, and possibly the best way to explain what I am trying to convey:
1.) Push ups
2.) Pull ups or assisted pull ups
Complete as many reps as possible (to failure) for 5 sets. Done.
If you neet to increase the intensity from there...complete the 5 sets in as little time as possible.
As a side note: I have not gone near anything even related to a bench press in over 6 months, but instead have been consistently performing my 10 minute whole body workouts and workouts like the one above.
Yesterday I did 5 sets of dumbbell presses (flat) with 80 pound dumbbells for 10-10-8-6-4 reps AFTER sets of pull ups to failure. By no means is this impressive to half the guys reading this but for me, who never reached the 225 mark on a flat bench...it's huge!
Dare to fail. Succeed. Win
Dave
www.homeofficeworkouts.com
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on 7/15/2008
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9.7
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The Diet to end all dieting...or is it?
diet, metabolism, lose weight
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Have you ever wondered if low-carb diets are actually unhealthy and potentially dangerous?
Is it at all possible to maintain a low-carb diet for a lifetime? Or is it just a quick-fix?
Well, Registered Dietitian Jayson Hunter has answered those questions – and a lot more. He grew tired of seeing so many new clients come to him with their metabolism slowed to a crawl by their yo-yo dieting approach. He understands people are searching for fast weight loss, but was desperately seeking a way to educate them on the devastating effects of starvation and fad diets.
The problem with fad diets is they get you immediate results. How is that a problem? Two reasons:
1) Because the methods they use are rarely based on any kind of science.
2) They fail to teach you a method of rapid weight loss that you can actually make a permanent part of your lifestyle and KEEP the weight off – forever!
And isn’t that what you’re really looking for, permanent weight loss? My guess is, if you’re anything like me that is EXACTLY what you’ve been desperately searching for. A proven – and healthy – method to help you lose weight fast that will not leave you looking for the next quick fix two months later when all the weight you lost has “magically” found its way back onto your body.
You see, Jayson Hunter is a real Registered Dietitian. Unlike so many of the “pretenders” selling snake oil on the internet, he’s actually a trained professional with years of education backing up his claims. The man has over ten years of experience helping people just like you and me to lose weight and keep it off. I’ve really been impressed with his program because I’ve never seen anything like it before. It is a scientifically proven way of eating that can help you shed up to 15 pounds in just 30 days. Again, the difference is this isn’t some sort of fad diet you have no prayer of sticking with to keep the weight off.
Not even close.... read entire entry
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on 7/14/2008
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7.5
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Stressed is Desserts spelled backwards
diet, stress, dessert
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Recently I recieved one of those emails with about 4 fwd’s in front of the subject. Because it came from my wife Andrea I decided to open it. I got a kick out of it so I share it with you.
I find it interesting that an email like this will become “viral” on the net but when you try to promote something of real importance - like how to eat well, I come up short.
Here is the “Diet” that came with this email. Enjoy.
Breakfast
1 grapefruit
1 slice whole wheat toast
1 cup skim milk
Lunch
1 small portion lean, steamed chicken
1 cup spinach
1 cup herbal tea
1 Hershey’s kiss
Afternoon Snack
The rest of the Hershey kisses in the bag
1 tub of Hagen-Daaz ice cream with chocolate chips
Dinner
4 glasses of wine (red or white)
2 loave s garlic bread
1 family size supreme pizza
3 Snickers Bars
Late Night Snack
1 whole Sarah Lee cheesecake (eaten directly from the freezer)
Remember: Stressed spelled backward is desserts.
Workout. Smile. Win.
Dave
www.homeofficeworkouts.com
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on 7/12/2008
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8.8
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Excuses are the nails...
free article, excuses, exercise
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…used to build a house of failure.
- Don Wilder
There are so many reasons (excuses) why we don’t workout on any particular day.
Part of my job is to help you identify them…and them work through them.
When my wife Andrea and I began our family my exercise consistency was cut by
more than half.
This gave me a greater appreciation for what my in home personal training clients
were going through.
Actually most of the opposition I would run into when speaking to a prospective
new client dealt with the fact that they didn’t have any exercise equipment
in their home.
Because of this I knew when I developed my Home Office Workouts website one
of the first orders of business was to deal with that issue.
You can check out this free article on my site to see how you can set up a home
gym for under $100 dollars.
Go ahead and take a look:
==> http://tinyurl.com/5u488b will direct you straight to my article.
Don’t let the excuse of not having a gym full of equipment in your home or office stop
you from having the body of your dreams.
Don’t give in. Make a plan. Win.
Dave
www.homeofficeworkouts.com
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on 7/10/2008
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0 |
14.8
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Answering a great question...
workouts, advice, strength, imbalance
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I recieved a question from one of my "fitsters" yesterday and I asked him if I could post my answer because I think it would be very useful information for a lot of people. He agreed and actually had the same idea so here it goes.
The question had to do with whether or not I had any advice for him because he feels less strength on one side of his body (particularly his chest and arm).
1.) First know we are all made with imbalance. Its a right brain, left brain deal and that is partially what makes you left or right handed. If you are right handed you will most likely hold a child or groceries in your left hand as you open the door with your right. Fine motor skills with your right or dominant hand and gross motor (big movement) with your left. This is speaking in general terms but I think you get the idea. Perfect balance left to right, in my opinion, is unattainable but you want to bridge that gap as much as possible.
With that said don't worry too much unless the imbalance seems to be significant - which leads to what I think was the original question.
2.) What to do...
Here's a short list.
a. When doing ANY exercise one side at a time - always do the weaker side first. Set the bar with that side and then match your strong side to that. Doing it strong side first will allow both sides to get stronger but the weaker side will never catch the strong side.
b. Stay away from straight bar benching and curling.
c. So...use dumbbells when ever possible.
d. Try a single arm dumbbell bench (flat)...great movement.
e. Try push ups with a medicine ball under your weaker hand and make sure you extend all the way up so that when you finish your strong hand is off the floor. This also hits that side of the chest a bit deeper so be careful.
f. Stability... read entire entry
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on 7/9/2008
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5.9
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Huge calorie burn in under 20 minutes
sprint, quick workouts, calorie burn, fitness
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Here is yet another example of getting more out of less. This quick workout is adapted from a crossfit workout I have seen. You can do this inside on a treadmill or outside on a track.
Complete everything you see here for time (as fast as possible)
1.) 1/4 mile (one lap on a track)
2.) 50 Kettlebell swings
3.) 1/4 mile
4.) 50 Medicine ball slams
5.) 1/4 mile
6.) 50 Dumbbell rows (3 point stance, hand on bench)
7.) 1/4 mile
8.) 180 degree Trunk rotations with exercise tubing.
You will be gased!
Just complete the 1/4 mile as fast as you can. Kettlebell swings, med ball slams and dumbbell rows choose a weight you would perform 15 reps with while having great technique. When doing this workout it is meant to be fast but still under control.
The trunk rotations with tubing I tied (wrapped) one end around a machine at the studio but you can use anything that won't move! Face where you attach the tubing and rotate with your hips, pivoting on your feet as in a golf swing, 180 degrees - no further around than that.
Have fun. Sweat. Get lean.
Dave
www.homeofficeworkouts.com
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on 7/3/2008
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13.5
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A little perspective...
bootcamp, alcoholic
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What is really important? Really.
Last week I started a bootcamp at my house in our backyard. This was extra. I didn't want to teach another class after dinner considering my day typically starts at 4:30-5:30 in the morning. A driving force behind me commiting to do this was all the inquiries from people in my home town and my wife Andrea. With that said I felt like it was a great opportunity for Andrea to workout and our kids to see yet another example of "what daddy does for work" and for them see to how fun fitness can be.
The story just begins there and I am only mentioning the way this class started to show that blessings often come in forms we can't see...until they hit us in the face.
One of our dear friends decided to take the class. She is nearly 50 years old and is a beginner at best. She is a recovering alcoholic. It almost killed her at one time in her life. We love her.
Yesterday was one of those days that life didn't treat her so well. One struggle after another. We have all been there. The kind of day that has you wanting to get in your car, drive, and keep going. Escape.
She called on the way to bootcamp and said traffic was ridiculous. A perfect excuse. My wife told her to just show up and jump into the class. She did and only midway through our warm-up so she didn't really miss anything significant.
After the class our friend stayed and asked to speak with Andrea out near her car.
She told Andrea that she would take this class as long as I continue to run it...which she hopes is forever. Why?
She was either coming to my bootcamp class (which I didn't even want to teach) or going to have her first drink in many, many years.
She left with happy tears and a smile on her face.
We are put on earth to touch other pe... read entire entry
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on 7/2/2008
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5.6
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Every BODY loves a quickie...
workout, intensity, quick workouts, fitness
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If you want maximal Calorie burn in a short amount of time try this workout:
Run/fast walk 1 minute
Push ups 10 Repetitions
Repeat for 10 rounds.
Run or fast walk to an intensity of an 8 on a scale of 1 - 10. Take what your body will give you.
For your push ups...you can perform these however you want and to your own ability level.
Examples:
Hands on the floor
Hands against the wall
Hands on a bench or the sides of a couch.
Alternating hand position with each rep.
Alternating foot position with each rep.
Feet elevated on a chair or bench
Single leg push ups
Hands on push up bars
...I think you get the idea!
Have fun. Mix it up. Get in Shape.
Dave
www.homeofficeworkouts.com
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on 7/1/2008
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6.2
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