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Reebok Black Friday

FitFluential LLC compensated me for this post. All thoughts and opinions are my own.

Happy Thanksgiving to all my “pfit” friends.  I am writing to you in a complete food coma.  I know a lot of people who are gearing up right now ready to take on Black Friday with a vengeance.  Ready to fight off any worthy opponents that want to wrestle for the last pair of 1/2 off size zero True Religion.  I say fight back… Fight back on line.  You can start shopping Reebok gear right here in your “jamies” never leaving your food comatose state.  Just check out these links below to the great deals that start Friday Nov 29th.  One of the most fun opportunities is to win a gift card to create your very own Shoes.  Recently I had a chance to make my own and it was as much fun making them as it is to wear them.  Miss the crowds but don’t miss out on these deals…

Win A Pair of Custom Reeboks

Screen Shot 2013-11-03 at 1.28.46 PMCheck out the Black Friday Deals, including discounts on Nano 2.0s and BOGO specials!!
ENTER HERE to WIN a Gift Card to create your very own custom Reebok shoes!!!! COMMENT BELOW to ENTER and I’ll announce the lucky winner Monday! 

CLICK HERE to design your own shoes!

Black Friday Sale!

Reebok Sale

Reebok Nano 2.0’s for $75.00 with the promotional code “NANO”

Nano 2.0 Product Info:
The next generation Reebok CrossFit Nano 2.0 is here! You the community have asked for more flexibility and breathability while maintaining stability in your footwear. The same low profile platform balances cushioning and low-to-ground feel so you can stay quick, safe and comfortable through the toughest of WODs.
  • Breathable mesh upper for added ventilation
  • Low-cut for added mobility, upper designed for lateral support and stability
  • DuraGrip print along the toe cap makes it durable for a longer use
  • High abrasion rubber outsole for improved durability
  • Full length low profile with EVA midsole for cushioning and low-to-ground feel
  • Forefoot flex grooves for added flexibility

Buy any apparel item, get a second 50% off. The code will be “BOGO”

Reebok BOGO

(runs 7:00pm on Thanksgiving through Sunday, December 1st on www.shop.reebok.com)

Lean Legs Women’s Workout: 4 Exercises, 30 Sets, 400 Reps

Lean Leg WorkoutIt is rare women want big bulky legs. Normally, they way long, lean and mean looking smoking hot thin, but fit legs. Here is a workout that is designed to develop tone lean legs. Give it a try and let me know how you like it.

Resistance: Adjust the weight for your strength. The weight I am listing below is the average weight of my clients did. Even if you can go heavier, the key to this workout is not weight, but repetition with little rest. If it isn’t challenging enough, you need to reduce rest time and/or increase resistance (and depth of squats).

Rest time: To help you gage rest time, my suggestion for little rest would be approximately 20-30 seconds. Moderate rest would be closer to 30-45 seconds. Regular rest (like standard weight training) would be approximately 60 seconds rest).

7 Sets of DEEP Squats

deep squats

Trainer’s Note: Squat below 90 degrees, holding your core tight, keeping your back straight and driving each rep with your heels.

45lb Bar X 15 (very little rest)
65lb X 15 (very little rest)
75lb X 15 (little rest)
85lb X 15 (moderate rest)
95lb X 15 (moderate rest)
75lb X 15 (very little rest)
65lb X 15

3 Sets of Leg Extension

leg extensions

40lb X 15 (minimal rest)
50lb X 15 (moderate rest)
60lb X 15

Note: Increase weight if this is too easy. Machine tension varies per machine.

7 Sets of Hack Squat 

hacksquats

0lb (just the rack) X 15 (very little rest)
25lbs X 15 (very little rest)
50lbs X 15 (little rest)
75lbs X 15 (moderate rest)
100lbs X 15 (moderate rest)
50lbs X 15 (little rest)
0lbs (just the rack) X 15

Note: The Hack Squat rack, or sled, can weigh from 45-75lbs.

3 Sets of Leg Extension 

50lb X 15 (30 seconds rest)
50lb X 15 (30 seconds rest)
50lb X 15 (30 seconds rest)

10 Sets of Hamstring Curls

10 Sets of 10 reps at 45lbs, with 10 seconds rest

leg curls

FitFluential LLC compensated me for this post. All thoughts and opinions are my own.

The Ultimate Cross Training Shoe: Speed Meets Strength

FitFluential LLC compensated me for this post. All thoughts and opinions are my own.

I was asked to review a new product produced by Reebok specifically for “CrossFitters”.  Before I give you my review, which is pretty positive, I want to explain CrossFit and cross training in general.

box jumpsAt first glance CrossFit has an almost cult like following, ok.. at second glance too.  However, there is a lot of merit to there philosophies, and methodology.  Many of us are already “CrossFitting” we just don’t know it yet.  You may not subscribe to an official web site or be a member of a “Box” (a CrossFit gym) but you might already be interrupting your weight training to jump rope or superset you squats with a quick set of pull ups or a run.  If so, you are cross training and that is the basic premise of cross fit.

(The red shoes in this picture are the Nano 2.0)

reebok crossfit workout gearOne of CrossFit‘s mantras is to train to be ready for anything. This variety of ever-changing routines using mostly real world functional training, means you will find yourself executing several different disciplines of fitness though out a single workout.

Reebok has set out to give these athletes the best gear possible to help them accomplish the task of expecting the unexpected.  The New Cross Fit Nano Speed is a hybrid shoe that allows for safely executing heavy lifts by a low profile design, yet gives amazing support for moderate distance during a run.

You don’t have to be a CrossFitter to take advantage of this gear.  If you are like me, and enjoy lifting, but you also know you get a huge benefit from plyometrics, 3-5 mile runs, a little hit training, while you know your first love will always be the weight floor, then I think you can maximize your training by using this gear.

reebok crossfit nano speedWhen I put them on, I was skeptical, because I didn’t want to do a lot of leg press and heavy lunges in a running shoe.  But, indeed, I was pleasantly surprised how my foot was still getting solid feedback from the floor, giving me plenty of stability – and them knowing I was wearing a runner, I felt the shoe itself almost daring me to pull out a 400 meter sprint after every set of leg press.  It was marvelous… it sucked… but it was marvelous.

Here’s an example of a workout where a cross training shoe is awesome. The only thing it’s missing is the runs (just because they can’t actually shoot us leaving for a run).

 

All About Abs: ABS101 and Weekly Ab Workout

Rocking absBonnie asked me to put together a new weekly ab workout plan for her. Before I share the program I wrote for her, I wanted to explain why we need to do more than just crunches and sit ups – and why (and how often) we can do weighted and non-weighted exercises. After this short “class” you’ll better understand each muscle, how it’s worked and why we work it.

Welcome to ABS101. I’m professor Pfiester. :)

PS: I studied Exercise Science and a have degree in Physical Therapy. I am passionate about anatomy and love teaching.

Abs

flat stomachTransverse abdominals are largely slow twitch (slow to fatigue) muscle fibers needing to be work over a long duration with more frequency.

aesthetic purpose- compresses the abdomen (keeps your stomach flat)

six-pack absRectus abdominus has a strong fast twitch (fast to fatigue) component and needs to be worked both with high reps and frequency and with increased resistance with lower reps at least once or twice per week

aesthetic purpose - most commonly referred to as the “six-pack”, compresses and flattens the stomach region while adding definition and tone to the abdomen (even when you aren’t standing against a fence, lol).

Obliques 

Side PlankInternal Oblique, while still being largely slow twitch, internal obliques are comprised of more fast twitch fibers than the transverse abdominals.  To fatigue these muscles we need to work some days with High repetition, but we can not leave out the fast twitch, quick to fatigue, fibers which should be worked with higher resistance, lower reps, and less frequency.

aesthetic purpose- compress the abdomen during exhalation reducing the volume of the mid section for a tapered look through the waist.

Serratus_anteriorSerratus anterior (pictured right) originates on the surface of the 1st to 8th ribs at the side of the chest and inserts along the entire anterior length of the medial border of the scapula, and are mostly fast twitch muscles.

aesthetic purpose - adds definition and depth to the region lateral and inferior to the pecks the actual movements for our purposes are punching movements(scapular protraction) also overhead lifts, and strong scapular depression (like at the end of a dip)

obliquesExternal Oblique is similar to the internal oblique comprised of more fast twitch fibers than the transverse abdominals.  To fatigue these muscles we need to work some days with High repetition, but we can not leave out the fast twitch quick to fatigue fibers which should be worked with higher resistance, lower reps, and less frequency.

aesthetic purpose- compression of the abdomen and tapering on the lateral sides of the waist

NOTEThe right internal oblique and the left external oblique contract as the torso flexes and rotates to bring the left shoulder towards the right hip. For this reason, the internal oblique are referred to as “same side rotators.”  

Weekly Abdominal Workout Plan

4 Day Workout Program:
Do A OR B Workout 3 X a week and C OR D Workouts 1 X a week
Click on the exercise to view video instruction. 

High Rep Day

Improve resting tone, muscular tone, decreasing waist size, increasing definition.
REST: Recover for approximately 30 seconds between exercises.

(A)
25 reverse cross leg crunch left
25 Oblique Crunch left
25 side elbow plank hip pulse left (NOTE: don’t let your hip touch the floor like this girl does)
(repeat right)
X3

25 decline sit ups/25 decline crunch (super set)
X3

(B)
25 creverse cross leg crunch left
25 reverse cross leg crunch right
50 cartwheel with PVC (these are done much faster than the video)
25 reverse crunch (or roll up)
X4
25 ball pass (8-12lbs)
X4

High Resistance Day 

Build hypertrophy and definition of rectus abdominus and serratus anterior.
REST: allow for more rest/recovery between sets (1min)
(C)
15-20 Rope crunch
15-20 angled roman chair
15-20 hanging abs
X3

(D)
15 plate crunch
15 decline weighted plate crunch
15-25 abdominal machine (hammer strength)
X3

re·bound verb \ˈrē-ˌbau̇nd, ri-ˈ\

Rebound: Return, bounce back, setback, backfire, move backward. 

Stev Pfiester, Light Heav WeightI 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.

Team max

Josh GayLets 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?

CruiseWhat 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.

Sloppy Joes Key West

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.

bench pressBefore 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.

Reebok ZigCarbon

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.

Reebok Bose Headphone Set

FitFluential LLC compensated me for this post. All thoughts and opinions are my own.

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!

Spring into Spring1ST 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.

CrossFit Nano 2.0

CrossFit Nano 2.0

 

FitFluential LLC compensated me for this post. All thoughts and opinions are my own. 

Strawberries & Cream Breakfast Shake

strawberries & cream protein shakeHere’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.

Protein shake nutrients

Ingredients:

ReGrow Pre-Workout Shake

 

FitFluential LLC compensated me for this post. All thoughts and opinions are my own. 

#respectyourself

 

Formula for Success

goal“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…

arnold 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

train like you want itAnger?, 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.”

Work harderLastly, 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

Equation for Success

FitFluential LLC compensated me for this post. All thoughts and opinions are my own. #LiveWithFire

Sculpting Better Legs: Simple Leg Workout to Improve Your “Sweep”

vastus lateralisIf you have been following this mess I call a blog at all for the last 5 months you may have heard me whine and whine about my knee. If not, you’re in luck because here I go again.  5 months ago I was getting ready for my first ever MMA tournament.  I know,… shut it! But anywho, I was gonna try. Here’s a shocker: my 42-year-old butt got tore up by a 19-year-old monster.  I tore my medial meniscus and sustained a 90% tear to my MCL.  I was devastated, but now I’m back and I want to not only return to competing, I want my quads bigger and stronger than ever. The area I want to focus on for this workout is the Vastus Lateralis, the largest and most outer portion of the thigh.

How to Improve Your Sweep

Bikini competitors legsHow do we isolate out the vastus lateralis muscle, or as we call it in the physique world, “the sweep”?  Vastus externus or vastus lateralis, depending on your A&P professor, is the largest of all the quadricep muscles. The action of this muscle is to extend the tibia or shin bone at the knee, but I’m here to help you learn how to perform knee extension to isolate out the other muscles that synergistically aid in this action.  In sculpting, it is very important that we learn isolation. Whether we are a bodybuilder, a bikini competitor or a stay-at-home mom that wants to scult their body, we can all use these principles to learn to sculpt nicer legs.

Target Training

target fatFat burn or spot reducing fat  can not be limited to specific areas of the body, no matter what  “bogus science” and pills tell you. However, sculpting most assuredly can be reduced to a single area, action, and in some cases, specific fibers of a specific muscle – all based on how we execute the exercise.  You don’t need a degree in kinesiology to learn these principals, just a little common sense is all.

So, how do we excite and fatigue the fibers of our outer quad to hypertrophy our SWEEP?

Narrow-minded

Leg press sweepOk, so here is one exercise you should be narrow-minded about. Narrow is better when we talk about our stance to accentuate or facilitate the contractile tissue of the outer quad.  So lets think narrow when doing squats and leg extensions.  Whatever exercises you do, stand with a more narrow stance (feet together).  You may stop and ask, does that mean if I stand wide, I will work my inner thigh and medial quads?  Yeppers! Now you are getting it.  (another blog perhaps)  Moving on…

Self-Centered

building better legsWith leg extensions, it’s all about being self-centered – literally. If you point your toes outward, you are working the  vastus medialis, the tear drop shaped muscle on the medial side (inside) of the legs close to the knee. Since we want to work the opposite side of the legs, then (yes, you guessed it) we want to point our toes in the opposite direction, pointing toes together. Note: this doesn’t work by just pointing the feet from the ankle down, the whole leg must internally rotate to the center to excite the appropriate muscles.

Here is an example of my own leg workout where I use these same principles to improve my sweep.

Yesterday’s Leg Workout

Warm up:  4 sets / 20 reps  

Deep weighted walking lunges  (35-50 pound dumbbells) 45 seconds rest btw sets

Couplet: Leg Press & Leg Extension Super Set
(zero rest between super set, 1 minute between sets)

#1 Heavy leg press
5-8 plates each side, narrow stance (4″ apart) and push only on your heels
10 sets / 15 reps

#2 Moderately heavy leg extension
Moderately heavy leg extension (130lbs-160lbs) internally rotate your femur’s in (toes are pigeon-toed), and squeeze your outer quad in terminal extension.
10 sets / 12-15 reps

Repeat Super Set 10 Times

Puke and repeat for 10 rounds(sets) with 1 minute rest between (rounds) sets

Here are some pics from my last show, the Daytona Classic, just 10 days after getting hurt.

daytona classic

Synergy in Your Routine: My Workout Schedule

Steve PfiesterTwo of the best questions I get asked at the gym is” how many days a week do you workout?” and, how many times do you hit each muscle group.

Before I answer, you should first know my goals.  I work mostly for aesthetics but I put a definite emphasis on performance as well.  I want to be as strong and conditioned as possible, without sacrificing size or leanness.

Barring any schedule conflicts or injuries, the following is my typical training regimen…  I hope this is helpful.

7 Days a Week

Mondays:
6:30 am 40 minutes Cardio (usually elliptical)
10:30 am 45 minutes of chest (5 exercises)
2:00 pm 45 minutes of Back (5 exercises)
2:45 pm 45 minutes bag work or shadow boxing

Tuesdays:
10:30 am 45 minutes of shoulders (6 exercises)
11:15 am 45 minutes cardio/abs (supersets 10/5)
2:00 pm  I hour of arms (3 exercises triceps/3-biceps)
5-7 pm 2 hours Jujitsu (1 hour drills/1 hour rolling)

Wednesday:
6:30 am 45 minutes cardio (tread15/stairs15/elliptical15)
10:30 am 30 minutes of hamstrings(3 exercises) 20 minutes of heavy abdominals(3 exercises)
2:00 pm 45 minutes of quads (3-4 exercises)
2:45 pm 45 minutes bag work or shadow boxing

Thursday:
6:30 am 40 minutes cardio (usually elliptical)
10:30 am 45 minutes of chest (5 exercises)
2:00 pm 45 minutes of Back (5 exercises)
5-7 pm 2 hours Jujitsu (1 hour drills/1 hour rolling)

Friday:
9am 45 minutes of Kickboxing on LiveExercise
10am 45 minutes of full body conditioning and Plyometrics (Chiseled Cardio Show on LiveExercise)
12:00 pm 45 minutes Treadmill Conditioning on LiveExercise
5:30 pm 45 minutes of shoulders

Saturday:
8am 35 minutes of Cardio (elliptical)
10 am 45 minutes of arms (3 exercises triceps/3 exercises biceps)

Sunday:
7am 45 minutes of cardio/abs
11:00 1 hour Boxing and sparring
6 pm 1 hour of quads/hams (3 exercises quads/3 exercises hams)

Note: I like to break up my workouts, but you can also do it all at once. 

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