Archive for Cardio
Effort 1st, Results 2nd
Posted by: | CommentsToday i was looking around on YouTube when i came across this Nike commercial. I really liked it right off the bat and it is just fine with me if you want to make fun of me for this but i am a sucker for these kinds of videos, i really like how certain videos when combined with the right music can strike a cord in your mind or well at least in my mind i guess. To me i read a certain theme from this video, see what you think about the video…..
Okay. do you still think i am just a cheesy guy who is a sucker for these type of motivational videos? Either way is fine with me, but i’ll share what i get from this video. I believe it is all about telling the individual, not JUST the athlete competing for a title in his/her chosen sport that with enough hard work and time input to your chosen goal it can be achieved. Similar to my previous post “Does The Early Bird Get The Worm?” it shows these athletes putting in that hard work all by themselves when nobody else is watching early in the morning, then near the end of the video after all the blood, sweat and tears of weight pushing, sprinting, jumping, swimming and repeating those activities time after time they are then able to reach their goal and shine in the spotlight in front of all their greatest fans and peers. That is what it is all about, that is why we train, that is why i am a sucker for these kinds of videos. 
What did you get from the video?
Keep Goin’
DTLW
Early Bird gets The Worm?
Posted by: | CommentsIn light of my early rise and shine today i want to share this video with you today . I decided to wake up about an hour or two before i normally would on my Monday mornings and made a trip to the high school track right by my house. I ran a few sprints and some moderate intensity build up sprints. Needless to say by the end of my 30 minute workout i was drenched in sweat and was having a hard time catching my breath. This indicated two things…
1- My conditioning is not at a level where i want it to be BUT i pushed myself past my threshold. When i say i pushed myself past my threshold that means i should not be able to hold a conversation with my workout partner when past that point or i should be breathing quite heavily and be able to say only a couple words at a time , that is what past my “threshold” means. I urge you to do this when exercising for a decent duration for example if you workout for 45 minutes be past your “threshold” for half that time at least if you can sustain.
2- My day is now off to a great start and my metabolism is humming along at the speed of a cheetah, all due to the quick 30 minute workout from this morning.
So i hope this video and words of wisdom from yours truly can help you get out of the bed tomorrow morning and into “exercise mode”, trust me you WILL be glad you did it.
In case you were wanting to know here is the workout i performed at the track this morning.
Min 0-5) Warm-up and movement prep consisting of dynamic and static stretches.
Min 5-10) 2 x 400 meter laps at a light pace.
Min 10 – 25) 10 x 20meter light sprints
4 x 40 meter build up sprints ( full speed by 20 meters)
4 x 100 meter sprints on the curve at 70-75 % full speed
1 x 400 meter sprint 100 % effort
Min 25-30) Cool Down with static stretches. Continue walking around track as well to flush out lactic acid in muscles aiding the muscle soreness recovery process.
I hope this video gets you motivated and this workout gets you tired!!! Until next time….
Get Goin’
Best Weight Loss Workout
Posted by: | CommentsHey everybody, i hope you find yourself on your journey to a healthier, more fulfilling lifestyle right now. If you are then whatever your fitness goals might be you will achieve them.
If you are off the bandwagon right now and are feeling a little discouraged at the moment don’t worry, it only means that you are human and from time to time we all have our ups and downs. But today i want to help you fast-track your success with a great weight loss workout. Many trainers and fitness professionals will try to throw some crazy,misguided weight loss workout your way and tell you it works but the truth may be that it really doesn’t. So for today i wanted to bring to you one of my proven best weight loss workouts that one of my clients did last week that i guarantee will kick your butt, if you are not completely beat by the end of this workout then come back here and feel free to leave me a nasty comment of your desire. However odds are that this workout will kick your tail into serious shape. So….
Workout #1 (Horizontal Push/Pull)
-5 minute treadmill warm-up
-resistance bands
1-lateral rotation
2-medial rotation
3-horizontal push
4-horizontal pull
Bench Press- (50-55%)
Set 1 w/active recovery planks 30 sec.
Set 2&3 w/active recovery side planks 30 sec. each
Seated Row- (50-55%)
Sets 1-3 w/active recovery Triceps overhead
Incline Dumbbells
Sets 1-3 active recovery core biceps
Super set machine high row & Low machine row
3 sets increasing weight each time w/active recovery stretching
¼ mile run 8mph then 20 push ups, 20 russian twists
** repeat sequence 4 times
1- do this workout
2- do this workout
3- do this workout 
That’s all i ask of you for today. Just copy and paste the workout into a notepad,word document etc. and be on your way to the gym. If you have any questions just post them in the comment section and i will respond
Get Goin’
p.s. drop us a comment and let us know what you think of the workout
How to get a body like ‘Dancing with the Stars’ dancers!
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Hey everybody. I hope all is well for you today. I for one feel great except for the very uncomfortable muscle soreness in my legs and core as a result of my workout yesterday. It was exceptionally difficult but i was able to push through it and now i am stronger today because of it. Well as i am sure you all know there is a lot of buzz going around right now as to who will be in the next ‘Dancing with the Stars’ lineup for the shows 10th airing that begins in about 2 weeks. Now obviously the celebrities that will be on the show will put in extreme amounts of effort and energy in order to win the competition. But i would like to focus on the dancers themselves. These individuals have incredible physiques. I am sure that a major part of their physical fitness can be attributed to there dancing 5-6 days a week, however i would be willing to bet my life that theses dancers are incrediblydevoted to their exercise routines consisting of both cardiovascular and resistance training. So with that in mind the workout i performed yesterday works on both resistance and cardiovascular fitness, and now i want to share with you this workout that will help begin to sculpt your body so you can look like one of the very gifted dancers of dancing with the stars. Okay so here it is….
First you must find a hill in your neighborhood that is approximately a 30-45% angle and anywhere from 20-40 yards long, (please try to find a grass hill, concrete is just so tough on the joints of the knees, hip, and back) second have plenty of water as you will need it, third wear proper shoes that can handle grassy terrain, fourth and most importantly get a proper active warm-up consistingof a light 3-5 minute jog or walking lunges or high knees or butt kicks before you begin this workout. Now that you are properly warmed up it is time to begin the workout. You will start at the bottom of the hill and sprint to the top of the hill for a total of 10 times. For the first 4 sprints you will progress your speed from 50% then 60% then 70% then 80-85%. Sprints 5-10 will be all out 100% sprints. This workout will be very demanding but the nice part of it is that you have the opportunity to catch your breath and get the heart rate lowered while you go down the hill backwards on your toes to exercise the calf muscles even more.
Tips: Drive arms and legs as hard and fast as possible on the way up the hill. When at top elevate arms above head to fully maximize your lungs ability to bring in fresh oxygen. Return down hill at a controlled pace going backwards and walking on toes for even more of a calf muscle exercise. If this workout is not difficult for you then next time perform 10 push ups,or 25 crunches, or bodyweight squats, or squat jumps at top of hill before returning down, this will really add the resistance training aspect into the equation.
Guys i hope you enjoy this workout aor at least the results as much as i have.
Get Goin’
Jeff