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Beginner’s HIIT Workout
Whether you’ve never done a HIIT (High Intensity Interval Training) workout before, or you are a pro, here is a workout I put together for DualFit that is designed for beginners – but can be adjusted in intensity by simply adjusting the intervals.
OTHER INTERVALS TO TRY:
- 30/30: 30 Seconds of Exercise & 30 Seconds of Rest
- 30/30/30: 30 Seconds of the 1st Exercise ( no rest), 30 Seconds of the 2nd Exercise and 30 Seconds rest
- 45/15: 45 Seconds of Exercise & 15 Seconds of Rest
- 50/10: 50 Seconds of Exercise & 10 Seconds of Rest
CLICK HERE to get the written workout, and get more great info at DualFit.com!
re·bound verb \ˈrē-ˌbau̇nd, ri-ˈ\
Rebound: Return, bounce back, setback, backfire, move backward.
I recently took 18 competitors from my gym, Max Fitness, to compete in the NPC Southeast Classic. The goal was hitting the stage. Not winning a trophy, but using the stage to make us push harder and be our best.
The goal was made, and the goal was met! What we do now defines what we learned on our journey to accomplish our goal. In the “realm” of goal acquisition, focusing solely on the goal can be a tragedy. What I mean is, the goal is just that: “a goal” – a means to an end. How we develop, the wisdom we gain, and the way we develop along the way is the real reward for meeting our goal. Goals are not the real rewards.
Lets think backwards for a second. By creating a goal to shoot for, you are inviting some level of adversity into your life. How much adversity we will endure is measured by how grandiose the goal. The “Goal” only gives reason to validate and hold accountable our hard work, our long suffering, our perilous effort to make our bodies fitter, our will stronger, our bellies hungrier. I have never seen anyone train harder than when they were stretching themselves to reach a new goal. These guys did just that. Josh Gay‘s 60-day before & after picture shows just how hard they worked. Then, they hit the stage, and celebrated, and then they went home…
Score! Now What?
What happens after we reach our goal? It is good after hard training to back down, enjoy the “win” and celebrate the goal acquisition. For me, it was going on a vacation (cruise). We hit the keys, then Mexico and then headed to Disney shortly after we got home. Yes, there was a lot of food involved. But, at some point, we must get back in the game.
We don’t pay off credit cards just to go on some huge spending spree waisting our money, discipline and hard work. It is ok to go charge a dinner, but then we pay it off immediately to avoid getting in the bad position we were once in. Whether the goal was physical or financial, it’s important to remember what you learned along the way and how you felt while you were working so hard.
The best way to prevent rebound is to give yourself a marked amount of time to enjoy your hard work. But after that time is finished, it’s time get back to work. It’s time to make new goals – both long and short term.
Before you even reached this goal, you should already dream about what is next. Don’t take your eye off of the immediate prize. Don’t focus on your future goals until you accomplished the one set right before you. However; you should already be thinking about what is next. This will prevent your downtime from turning into a complete train wreck and a complete rebound.
Doesn’t matter if we are talking about finance or weight loss, enjoy your success but don’t throw away your investment. Remember what you learned along the way. This is what makes you better, stronger, and more patient. Make some goals, so you can push your limits!
Geared Up & Ready
Even something like a new pair of shoes can get you motivated to get back in the gym and hit it hard again. I got these new Reebok ZigCarbons and love them. It was just what I needed to want to do cardio again.
My next new gym toy is Reebok’s Bose Headphone set. They help get my mind focused, shut out distractions and make the most of my time at the gym. Totally what I needed to tune back into my routine.
FitFluential LLC compensated me for this post. All thoughts and opinions are my own.
Ball Pass Ab Workout
Have a ball with your ab workout! Instead of doing boring crunches, use a medicine ball to increase the intensity and fun. Here are a few exercises you can try with a small med ball.
Ball Pass Ab Workout
12 Single Under Leg Pass
12 Single Scissor Leg Pass
12 Double Under Leg Pass
12 Double Scissor (Figure 8) Leg Pass
12 Triple Under Leg Pass
For more fun workouts, check out www.DualFit.com
Spring into Spring Workout
I just dug up this old workout – totally killer. totally hard. totally awesome. Tone up, shed fat and burn calories in this plyometric workout!
1ST COUPLET
25 Plyo Jumps on Box
25 Surfers on Box
(3 Times)
2ND COUPLET
25 Double Unders
25 Skaters
(3 Times)
3RD COUPLET
25 Knee Ups
25 Plyo Alligator Push Ups
(3 Times)
My new favorite shoe for this type of training:
Reebok’s CrossFit Nanos
I just got these shoes this month. I customized mine, complete with “BCX TRAINER” on the back heel – and they are awesome. These shoes are great for plyos, quick sprints & heavy lifts. The shoe is light and the sole grips the ground great. You definitely don’t have to do CrossFit to enjoy the CrossFit line of shoes. They are totally versatile – and great for anyone. The only thing they are not really made for is long distance runs.
FitFluential LLC compensated me for this post. All thoughts and opinions are my own.
Hiit It Hard! 30-Minute HIIT Workout
Ramp up your traditional Strength Program with some plyo moves, using the HIIIT (High Intensity Interval Training) method. I wrote this workout for www.LiveExercise.com. Try it with Scott this week, or do it on your own!
Hiit It Hard Workout
60-Sec Squat Jumps 
30-Sec Barbell or Dumbbell Squats
30-Sec Rest
60-Sec Burpees
30-Sec Dumbbell Shoulder Press
30-Sec Rest
60-Sec Mountain Climbers
30-Sec Band Push Ups
30-Sec Rest
60-Sec Big-Axe Jacks
30-Sec Dumbbell Lateral Raise
30-Sec Rest
60-Sec Tuck Jumps
30-Sec Dumbbell or Barbel Bicep Curls
30-Sec Rest
Do Entire Workout 3 TIMES for a 30-minute workout.
Even if you already hit it hard – HIIT It Harder!
Blood, Sweat & Cheers Brings the FUN to YOU!
I don’t know about you, but sometimes I wish fitness news wasn’t so boring. What if you get just get the fun stuff? The lastest and greatest race events (minus all the boring 5ks) – and the coolest fitness gadgets and toys that make fitness more fun. Well, now we can!!
Blood, Sweat and Cheers is dedicated to finding fun activities to help keep you entertained and happy. Each day readers get one great story about a crazy 5K, the latest workout craze, our favorite beer accessories or awesome piece of gear they need to own now. From local beers and bars to fitness and fun runs, BSC works hard and plays harder. If it’s fun, active and social, BSC is covering it. Super cool concept! Can’t wait to join in the fun myself! Thank BSC!
Sign up today and you could win a GT Performer BMX!
A second lucky winner will receive a $150 Lululemon gift card, so signup now!
FitFluential LLC compensated me for this post. All thoughts and opinions are my own.
Abs on Fire
Since spring is just around the corner, I put together a fresh new ab workout for you to try out. Let me know how you like it!
Abs on Fire Workout
15 Med Ball Throw
15 Russian Twist
15 Oblique Crunch L
15 Oblique Crunch R
15 Side Plank Pulses L
15 Side Plank Pulses R
Grab your tools and get ready to follow me through one round. Then repeat for a total of 3 rounds.
If you train hard and desire to live a life on fire for fitness, follow @Reebok on twitter and use the hashtag #livewithfire.
FitFluential LLC compensated me for this post. All thoughts and opinions are my own.
Strawberries & Cream Breakfast Shake
Here’s a super simple and quick breakfast idea for you! Even Bonnie liked this one! If she likes it, anyone will! ha.
325 Calorie Breakfast Shake
• 1 Scoop of GNC’s Vanilla Icecream Re-Grow
• (Ladies & dieters, use Total Lean 25 for lower calories)
• 1 Pack of Strawberry & Cream Oatmeal
• Water
• Ice
Nutritional Info
Here is the nutritional information for this 325 calorie breakfast shake using my LoseIt app.
Ingredients:
FitFluential LLC compensated me for this post. All thoughts and opinions are my own.
#respectyourself
Formula for Success
“If you take your eyes off the goal, for even a second, doubt will rush your mind like a band of brutal thieves.”
Doubt intends to kill your dreams, destroy your desire, and beat you down with fear. Evidence of this is obvious in the most trying times. When we are hungry, when we are tired, when we are angry, when we are in despair…
Be Hungry
When you are hungry, let that hunger be your purpose. It is a burning reminder in your gut of what you want to accomplish. When you are tired and your eyes grow heavy, don’t be the martyr the world excuses you to be, no one owes you anything. If there is something you want, you stay up one more hour and you go out and get it!
Be Productive
Anger?, rage? Make it productive, and focus the intensity of this moment into success instead of resentment. No one can control your emotions but you. And when you are in complete despair — Stop. Shhhhh. Be still, and listen. You are more than “just being”. You have the potential to be even more than your desires. You have the ability to accomplish things you havent even dreamed of …yet.
One of my favorite quotes of all time comes by way of the late Henry Ford. He reminds us that we can decide what happens next… he said “he who thinks he can, and he who thinks he can’t, are usually both right“.
Go Beyond
“Attaining the goal isn’t success. Success is found in the pursuit, attaining your goals is the icing on this cake we call life.”
Lastly, it isn’t enough to just dream. I love visualization. Wondering what if, thinking just maybe… Hoping, even praying, for that desire of your heart. Instead of praying for “the goal”, pray for the opportunity to make a way for your goal. The satisfaction of accomplishment comes in the effort – the blood, the sweat, the tears, the years, in pursuit of the “goal”. Attaining the goal isn’t success. Success is found in the pursuit, attaining your goals is the icing on this cake we call life.
“Vision without execution is just hallucination” Henry Ford
FitFluential LLC compensated me for this post. All thoughts and opinions are my own. #LiveWithFire
So You Want to Compete? Encouragement for the Future Competitor
Have you ever been interested in body building or physique contests? Have you ever wondered what its like on stage, back stage, or even in the crowd on the night of the event?
Preparing the Body
I know how I felt when I first thought of getting on stage and seeing what this whole competition things was all about. I was terrified. I didnt know anything about diet, tanning, posing, how to pump up, what suit to buy, what to eat the night before, and on and on and on. I realized I probably wasn’t alone, and that this “abyss”of the unknown may be keeping many from trying one of the toughest sports in the world when it comes to training and nutrition.
Competitors don’t risk falling off of a balance beam after years of preparation, or getting knocked out by one rogue lucky punch but, instead, the competition is soley in the preparation. The day of the show is merely an unvailing of a sculpture (or science project) that took months, and even years, to perfect – or at least improve.
Preparing the body for a show takes a lot of planning (and, as you can see in these pictures below shot at the hotel competition day, a lot of packing, cooking, supplementing and planning ahead).
Preparing the Mind
This type of discipline is grueling – and takes a lot of mental fortitude and drive to keep going till the day of competition. This is when, as a coach, a little encouragement can go a long way. I have close to 20 people that are going to compete with me in an upcomming physique event, and the following is a letter I wrote them to encourage them to persever till the end. I wrote this letter to encourage them to say the course no matter what their brain or body is telling them. I wrote this letter to push them to keep faith that in 5 weeks their bodies will be the most amazing aesthtically that they have been in years, if not ever.
Dear Competitor,
Letter to my clients and future competitors out there where ever you are:
First, I want to applaud you all for your commitment, drive, discipline and self-denial – and your courage and your desire to step out into this scary world of physique competitions.
Secretly I am hoping you find it very fulfilling, beyond the seemingly narcissistic focus it may have at first glance. I promise you, this level of commitment, self denial and discipline has perfect carry over into our daily lives. It teaches us to be better parents, boss’s, moms, dads, husbands and on and on…
Here we are guys… 5 weeks to go. Some of you are still on the fence, and that is ok. But next week we are either crossing the line of committing to April 6th, or we are going to gracefully bow out for another show. I am asking you to humbly allow me to help you with that decision. Lets decide together if your physique will be show ready or not.
Please don’t let fear into your heart, or head, when it comes to this decision of competing. It is only a question of being ready or not physically. Emotionally and mentally you will be wondering “what if” all the way up to and even the day of the show. So get that out of your head.
You guys have already overcome so much. We have only been training as a team for 5 weeks so far, and every single one of you has amazed me with your level of commitment. We still have 5 weeks to go. I’ve never had a team with so many firsts, so personally I am overwhelmed with excitement.
What If’s…
Guys (and girls), I know the inbody is messing with your head, I know the scale is your best friend in the morning and then your nemesis by noon. You feel so weak trying to finish the most menial tasks around the house, never mind making it into Max to train. When you finally do have time to train you may feel like you’re letting something else go, or putting other priorities on the back burner. You are paying the price, you are paying your dues. You will all have different levels of sacrifice depending on your support structure at home. Some friends and family are supporting your every move, keeping you accountable, reminding you of how amazing your commitment is – and others… not so much.
Your spouse may feel left out. You may have guilt about picking your kids up at school only to drop them off again so you can train. Your best friend may miss her drinking buddy, or even be jealous that she doesn’t have the guts to commit to this epic training. Get all of this out of your head, because when your friends and family see you on the stage, all will be forgiven.
I have seen my clients go to a show with a skeptic husband, and I watch his face as his bride walks out on stage and his jaw drops. He stands to his feet and screams, number 17, number 17… Or the look on the faces of your kids shouting from the crowd, mom… mom… As a coach, this all plays a part of why I drive you guys, and beg for more when you have nothing left to give. If you are struggling with this, stay true to training, stay true to yourself. The one thing they can’t argue the day of the show is that you deserve the applause they are hearing for you right now.
I would like to encourage you, however, to arrange your schedule to train early or later or in the middle of the day as to not affect your friends and family as much. The less impact our training and diet has on disrupting our social lives, the more supportive our loved ones will be. It is a sacrifice to get up early, to get that extra cardio before your spouse or kids wake. It is a sacrifice to make PB&J sandwiches for the rest of the family when you’re dying to lick the spoon. It is a sacrifice to go out for drinks with friends and sip on un-sweet ice tea in a martini glass – but you didn’t think that all this sacrifice was just in the gym, did ya?
So here we are… 5 weeks out. We feel too fat, too flabby, too skinny, too hungry. By now, I think I have had a chance to talk to each of you about dialing it in for the show. If not, lets talk Saturday so we can straighten out these questions. But in the mean time, stick to the program. Regardless if the scale doesn’t move, stick to the program. If you feel skinny, it doesn’t necessarily mean eat more, and if you’re having a fat day it doesn’t mean you need to starve yourself.
You must “stay the course”. I know you are hungry, tired, emotional, scared, insecure… because I feel these things too – but guys, I can tell you what its like the day after… the accomplishment, the pride, the feeling as though you worked so hard and you deserve the compliments that people give you. It is worth it in the end.
Lets all commit to taking our training and diet up another notch. Don’t put your family and friends second, don’t let fatigue and hunger slow you down, don’t let your eyes tell you your not going to be ready, and never, never, never give up.
StevO’
Think It’s Too Late?
Dr. Josefina Monasterio STARTED competing for the first time when she was 60. She is one of our Team Max members who will compete in the upcoming Southeast Classic in Hollywood April 6th, even after hip surgery. So, NO it’s not too late. Read Dr. Josefina’s story…
FitFluential LLC compensated me for this post. All thoughts and opinions are my own. #respectyourself
