ELIMINATING EXCUSES | fitness

If you are like me, this time of year leads to a great deal of reflection on the entire year. I hope your 2007 was full of growth and development spiritually, personally and professionally. In the areas that may have been challenging, I expect you have thoughts and plans on how to improve. If you are thinking of waiting to January 1, 2008 to act on your plans and ideas, I encourage you to act on your plans today! Tomorrow is not promised to anyone, neither is all of today. Make the most of today. You have the power, so DO SOMETHIN’!

Happy holidays and best wishes for 2008!

Last week, I explained how to superset in order to intensify your workout routine. Today, I have a shoulder routine that supersets with quads. This one is going to feel so good; you’ll see. Remember that as you superset, you don’t want to take excessive rest as you alternate between a pair of shoulder and quads exercises. There will be time to rest before you move on to the next pair of exercises. As always, warm-up and stretch before getting started. Throughout the workout, stay hydrated too.

arnold press - 3 x 15-25 reps/set
&
jumping squats - 3 x 10-20 reps/set
rest 75 seconds

side raises - 3 x 15-25 reps/set
&
lunges - 3 x 15-25 reps/set
rest 75 seconds

front raises - 3 x 15-25 reps/set
&
seated leg lifts 3 x 15-25 reps/set
rest 75 seconds

sitting jacks - 3 x 15-25 reps/set
&
wall sits - 3 x 45-60 seconds/set

DO SOMETHIN’!

Today, let’s work the abs with front kicks. These front kicks won’t do much for your karate but you should still give them a try. After completing your warm-up and stretching, lay on your side with your arm extended in line with your body. This position acts as your support for your body as you do this exercise so you want to feel stable. Your arm that is free can rest behind your or in front of you. Your leg that’s touching the ground should be bent so that half of your leg is behind you. Straighten your other leg and lift it about 4 inches (10 cm) about your lower leg. Slowly kick your upper leg foward; keep your leg straight while maintaining it at the same height that it was when your started the exercise. Stop your leg at a natural stoping point. As you do this, you should feel a crunch in your abs. To intensify this excercise, slightly flex your quadricep as you perform the front kick; by flexing your quad, you will not get a tighter crunch in your abs, but you’ll be forcing your quad to work by keeping it flexed. Work both legs so that you work your abs evenly.

Got it? If so, DO SOMETHIN’! If not, write a comment and I’ll get back to you.

Last week, I explained how to superset in order to intensify your workout routine. Today, I have a chest routine that supersets with abs. This one is going to feel so good; you’ll see. Remember that as you superset, you don’t want to take excessive rest as you alternate between a pair of chest and ab exercises. There will be time to rest before you move on to the next pair of exercises. As always, warm-up and stretch before getting started. Throughout the workout, stay hydrated too.

knuckle push-ups - 3 x 15-25 reps/set
&
bicycle crunches - 3 x 20-40 reps/set
- rest 75 seconds

pectoral flies - 3 x 10-20 reps/set
&
full crunches - 3 x 20-40 reps/set
- rest 75 seconds

triangle close grip push-ups - 3 x 10-15 reps/set
&
isolated crunches - 3 x 20-40 reps/set
- rest 75 seconds

clap push-ups (or simple clap push-ups) - 3 x 10-25 reps/set.
&
the bridge- 3 x 45-60 seconds/set

DO SOMETHIN’!

Please meditate with me on the following questions:

-What would you do during your workouts if you had no fear of the discomfort of an intense workout and no fear of not exceeding your fitness goals?
-Let’s take it a step further. What you be doing in life if you had no fear of failure?

Those are some deep questions. In order to DO SOMETHIN’!, we have to conquer those fears!

Are you up to the challenge?

I admire your dedication and commitment to DO SOMETHIN’. You’re always looking for ways to elevate your game. Well, here’s a tip for you: superset exercises during your workout.

Superset means combining exercises so that you are alternating from a set of an exercise to a set of a different exercise with almost no rest (as you move from one exercise to the other, those few seconds can be used for catching your breath, if needed). Often, people superset exercises that work different muscles groups so that the muscles be trained do not get over worked. For example, when I work my chest with knuckle push-ups, I love to do bicycle crunches during the 45 - 60 second period that would normally be rest time. By supersetting in this manner, I am increasing the intensity of my exercising by practically eliminating my rest period, and I am being efficient with my workout time by completing two exercises (for example: about 6 minutes to complete 3 x 30 knuckle push-ups and 3 x 40 bicycles crunches) in the about the same amount of time that I would usually complete one (for examples: about 5 minutes to complete 3 x 30 knuckle push-ups). Be on the lookout for some superset recommendations.

DO SOMETHIN’!

This weekend I was in the local sporting goods store to pick up a few items. While in the checkout line, I looked over at the gum rack and I couldn’t believe my eyes! I saw ENERGY GUM!! Yes, energy gum. The package said that 2 pieces of gum had a much caffeine as a can of red bull. Since when has caffeine been a legitimate energy source? We know about the harmful effects of long term consumption of large amounts of caffeine. Keep handling your business in the nutrition and fitness departments and talk to your trusted nutritionist or physician to get the facts. Also, you could do the research yourself. Whatever route your choose, beware of these false claims.

DO SOMETHIN’!

Let’s get the week going by working the shoulders with Sitting Jacks. This exercise is similar to the side raises that we’ve been doing.

You’ll need a chair and some weights (dumbells, water jugs, etc.). Sit in the chair with your back in neutral position and with a weight in each hand (In the video, I say keep your back straight. By straight, I mean sit upright with good posture). When your back is in neutral position (but with your natural, comfortable arch), tighten your abs to ensure that you maintain good posture. Bring your arms out to your side and keep them parallel to the floor. Your arms should be bent so that there is minimal pressure at your elbow joints and they will stay bent for the duration of the exercise. To perform this exercise, bring your arms up over your head until they almost touch. Then, slowly bring them down to the starting position: arms outstretched at your sides.

If the weight you are using is too heavy or when you start to fatigue, you might begin to arch you back significantly more than your natural arch. At this point, you should rest before your next set, use lighter weight or stop this exercise.

DO SOMETHIN’!