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Sunday, December 26, 2010

Snowed in workout

Just cause you're snowed in doesn't mean you can't workout. Push ups, sit ups, Squats, lunges, planks, animal walks. There are many exercises you can do away from the gym and without equipment. You can use intervals to increase the intensity. I like to use Tabata. Try this:

Dynamic Warm up

Then Tabata
Push ups
Bicycle crunches
Plank walk ups

If you want to make it more intense use:
Jump Squats
Plyo push ups

Just a little something to do when you can't leave the house. Let me know how you do.

Saturday, December 25, 2010


Merry Christmas! Look for a few workout posts this week and a few more rants. Look at some of my previous posts and try the workouts. Let me know how you do. Have a great Holiday! Be safe.

Tuesday, December 21, 2010

Down and Up The River ( not the drinking game)

In this circuit you'll either sink or swim. 10 exercise and you will start with 10 reps then decend down to 2 then go back up to 10. Start the clock and see how lOng it takes. Here are the exercises.

Pull Ups
Push Ups
Alternating Lunges
Russian Twist
Mountain Climbers
Tire Sledgehammer Hits
Tire Flips
Kettlebell Swings
Medicine Ball Squat Toss

Have fun. Let me know how you do.

Rope pulling exercise

Wednesday, December 15, 2010



People don’t change. No matter what you do you can’t change people. They are stuck in their ways. You can’t break their habits. You can’t teach old dog new tricks. People are stubborn.

All of this is correct. You can’t change other people. You can’t make somebody think differently. You can however change yourself. You can make your life different. You make your choices everyday to be who you are. You make your choices as to how to act. You make the choices as to how to react. You can choose how to think. No one makes you be who you are but you. Yes you are influenced by society and other things surrounding you, but you make the final decision.

Sometimes we get so down on ourselves and feel there are no ways to deal. We just accept things and most of the time blame other people. It's time for you to take control of your life. It's time to take your life back.

It can start in the gym. Maybe you blame your family for being unfit and out of shape. “Well, my Dad is a fat man so I’m destined to be fat.” Really? You and your Dad may have made the decision to get that way or stay that way. I know it’s hard to change your situation but it can be done. It takes time, hard work, and patience.

Look I’m not saying I have it all down. I’m trying everyday to make my life better. I may be fit but I know there are a lot of areas of my life I need to work on. Can I just accept things for how they are? Yeah, if I wanted to settle and not be the best person I can be.

Everyday can be used for improvement. Everyday you can be changing yourself to be better. Everyday you can do something physical. Everyday you can do something mental. Everyday day you can do something spiritual. Never stop growing. Never stop learning. Never let others stop you from achieving your goals. Never accept “It is what it is” as an excuse.

If you start changing your life you will change the world. It can start with your physical health. Once you achieve big gains and see your results you can start changing everything you want.

Some things we can not change and you will have to figure out what they are. Start getting to work on things you can change. You have to the power. Just make your decision to change and it will be done. Go over, around, and through all road blocks. Just keep moving forward.

Keep Focused. Be Humble. Stay Hungry.
Train Like an Athlete
Train Like a Warrior

Monday, December 13, 2010

Today's Tabatas

Try these Tabatas. One mixes upper and lower body. The second focuses on core. Remember a Tabata interval is 20 seconds of intense work followed by 10 rest repeated 8 times. Do this for each exercise then rest about 1 minute then go to the next. Make sure to do a dynamic warm up before starting. Here are your exercises.

Dumbbell front squat with Arnold press
Bosu swim push up
Standing resistance band row
Burpee with medicine ball

Rest here for 2 minutes then go to these core exercises using Tabata.
Bicycle Crunch
Plank Walk Ups
Russian Twist with Medicine ball
Knee Check Plank

Enjoy and let me know how it goes.

Saturday, December 11, 2010

Here it is.

Tools  you need for this workout:
TRX, Bosu Ball, Stability Ball, Med Ball, Dumbbell (DB).  You may substitute if needed.  If you don't know what to substitute with please feel free to ask.

Please do a Dynamic Warm Up before starting circuits:

Do each excercise for 30 seconds, then right to the next. Rest 30 seconds. Repeat 4x.  Move to next group and repeat 30-30-30-30 rest.

TRX 1 leg Squat
Alternating lunges with DB front to back
Bosu Hop Over

TRX Press
DB Floor Press
Bosu Push Ups

Trx Row
Pull Ups
DB Rows

TRX Crunch
Stability Ball Rollouts
Russian Twist

Cool Down and Stretch

Enjoy.  Feel free to ask questions. 

Wednesday, December 8, 2010

Upper Body with just Bodyweight

Today I want to take you through an upper body program using body weight.  Hopefully you have access to some kind of pull up bar. I will also use a rope about 1 1/2" thick 30 feet long.  Not that easy to sub for the rope, but if you can find a park swing you can perform the suspended supine pull ups by hanging below the swing.  Pull up bars can usually be found in a park as well.  Just get out and deal with the cold! 

Here we go:
Perform as a circuit
Push Ups 10-12
Pull Ups 10-12
Bear Crawl 15 feet
Crab Walk Back
30 secoonds rest.  Repeat cycle 4x

Incline Push Ups (feet elevated) 10-12
Supine Rope Rows (holding doubled up rope while laying back face up) 10-12
Spider walk 15 feet
Inchworm back
30 seconds rest.  Repeat Circuit 4x

Wall Walk 10-15 feet (feet on wall.  Change direction each time)
Supine Rope Climb 10x (lay back holding single rope and hand over hand climb to your feet then lower yourself back down)
30 seconds rest.  Repeat Circuit 4x

If you have access to a weight sled, tie a battling rope to it.  Undulate righ hand 15 seconds. Switch to left 15 seconds.  Pull sled hand over hand towards you.  Grab the sled and drag it back to starting point.  Spider walk or bear crawl back to rope starting position. Rest 30 seconds repeat 4x!

If you have questions please ask.  You might not have some of the equiptment.  Each excercise can be modified to fit your situation.  Have fun!

Push Pull Run Jump
NJ Gym Fitness Zone

Tuesday, December 7, 2010


If you have a TRX, and a place to hang them, try this killer move. Set the straps as high as you can. Keep your legs extendend and you will really feel your core. Let me know how you do. Any questions email me or

Monday, December 6, 2010

TRX Legs n Core

Here's today's workout. Let's use the TRX Suspension Trainer for legs and core.
Do each exercise 30 seconds with 15 seconds rest repeated 3-4 times.
Balance Lunge
Cross Balance Lunge
Lunge with foot in craddle
Abducted lunge
Hamstring curl
Sprinters start

Hip Drop
Roll Out
Kneeling oblique roll out
TRX Crunch
Oblique Crunch

If you need explanation for exercises let me know. Here's a link to get a TRX.

Sunday, December 5, 2010

Sunday Workout

Here's a workout I did with my client Lori at 8am @ NJ Gym Fitness Zone this morning.

5 different kinds of push ups for 10 reps each:
Offset hands
Hand Tap

5 different kinds of pull ups for 10 reps:
Offset hands
Close grip
Chin up

Rope Undulation with battling ropes: 1 min work 30 seconds rest 4x
Do each undulation 15sec right to the next:
Alternating Waves, Circles, Snakes, Wide Waves Together

Undulations Holding a Plank:
Hold a high plank on the floor.  Hold rope in one hand and undulate 15sec then switch hands.
Use Waves, Circles, and Snakes.

Rope Explosion:
Use same work to rest patter with Jumping Jacks holding the rope - alternating waves with squat jumps - Burpees hold the rope - grapplers throws walking in and out.

Finish with Tire-d Yet?
Do each for 30 seconds right to the next:
Hit tire with sledgehammer over head  - Burpee tire flips - hop overs - switch foot - deadlift tire - hop on top

Let me know how you do.  Ask questions if you have them.  Enjoy your Sunday!

Friday, December 3, 2010

Saturday morning workout

Here is what I'm doing tomorrow.

Crazy 8s workout! 8 push ups - 8 pull ups - 8 landmines - 8 sumo highpulls - 8 tire flips - 8 thrusters - 8 med ball smashes - 8 Mt climbers. Repeat 8 rounds for time. Enjoy!

Give it a try. Let me know your time. Have fun.

Legs. Do em!

If you're not training your legs you have a problem. It's like building a house without a solid foundation. If you do weight training for your legs you'll gain overall strength and power. You'll burn more fat because the legs are such a big muscle group. They require a lot of energy to work. "But I don't want huge thighs", she says. Then train them the right way and, oh yeah, don't stuff yourself when you're done. Resist the urge to eat a lot. Doing legs will increase your appetite a bit because they are such a big muscle group. Have a small protien shake when your done.
So don't forget to do your legs! Build a strong foundation!

Thursday, December 2, 2010

Todays Tabata

Tabata:  20 seconds of intense work 10 seconds rest repeat 8 times.

Do this for each of the following excercises.  Recover 1 - 2 minutes between excercises:

Jumping Jacks
Renegade Rows
DB Thrusters / Squat press
Burpees (Make sure to lower your chest as close to ground as possible and explode up to a jump!)

No cheating!  Do everything full range of motion unless you are injured. 

When you cheat you're the one that loses!

Have fun and let me know how you did.

Wednesday, December 1, 2010


How do you find motivation?  Obliviously you were motivated enough to go to the gym.  What motivated you to go?  Was it your spouse?  Was it your sister or your brother?  Maybe your parents make you go to the gym?  Maybe it’s for your children?  Maybe you only go because the doctor told you to workout to lower your cholesterol or your blood pressure, rehab an injury, or just your improve your overall health?

The reasons you have to be in the gym are enough to get you there.  Now it is time to get motivated to make the difference.  Now it is time to get motivated for yourself because you want to change your life.  You want to be healthy and fit.  You want to live, breathe, and move easier.

Everyone has a different reason to be in the gym.  What’s my motivation?  I want to be strong and healthy for my family.  A little over a year ago a beautiful little baby girl came into my life and I really want to be around as long as possible to see her grow into a beautiful woman. I also want to be as strong as possible to scare off those boyfriends she brings over.  But this isn’t my only motivation.  I want to be as strong and healthy as I can be for me and for any challenge that may lie ahead.  I have recently found that if I train for an event like the recent Tough Mudder, my overall fitness level will rise.    If I can conquer and endure the physical workouts I put myself through to do the event, I can accomplish anything.

Maybe you’re only motivated to get to the gym but once you’re there you aren’t motivated to do anything but be on the treadmill.  That is ok because it might be a big step, but is it really changing your life?  If you motivation to get on the treadmill is to lower your cholesterol or you blood pressure is it really working?  Are things changing?  Do you need more motivation?

I want you to list your motivations and look at them.  Look at them everyday.  Take some time and assess yourself.  Are you making the changes you want for the reasons you want?  Hopefully on your list is that you want to change your life for you.  You want to be the best you can be for you.  Maybe you need a tangible goal like a 5K or a marathon.  If you’re training for an event your overall health will improve.  You’ll get healthy.  You’ll train hard the right way.  You’ll be around a long time to see your family.  You’ll move better, breathe easier, and feel like you can take on the world.

Bottom line:  Find what motivates you to be the best you can be.  Work hard the right way to get what you want.  The rest will fall into place.

Know your limits but never limit yourself.
Keep Focused.  Be Humble. Stay Hungry.
Train Like An Athlete.
Train Like A Warrior.

Tuesday, November 30, 2010

Train Like an Athlete / Train Like A Warrior


Just because you're not an athlete does not mean you can't train like one.  Does this mean you should work yourself until you vomit?  Does this mean you should walk out of the gym doubled over in pain?  Does this mean you should be sore for a week after a workout?

The answer for the most part is no but there is a little yes.  Let's go over the NO first.
Working out like an athlete does not mean always exhausting yourself beyond belief.  It means giving your all within your workout.  It means not just going through the motions.  It means having a purpose and a plan to your exercise.  When you walk out of the gym you want to feel a sense of accomplishment.  You want to feel that what you did in the gym will make the rest of your day a breeze.  Don't be satisfied with, "well I went to the gym today and did my usual routine". The two key words that I don't like here are USUAL and ROUTINE.   The people that do the usual routine are also the ones who are upset that they are not getting results.  Insanity is doing the same thing over and over while expecting different results.

It's time to step it up.  Athletes train with intensity and purpose.  Their strength and conditioning programs are designed for them to perform better on the field of play. "But I don't play sports.  I'm too old.  I have a bad knee.  I'm tired.  My dog ate my sneakers."  REALLY?  As a trainer I've heard just about every excuse to not train hard with intensity and purpose like an athlete.  It's time to train for your field of play: LIFE!

I know some of the excuses are legitimate like an injury, but there is always a way to train like an athlete even with an injury.  I'm not saying do 100 Jumping Jacks on a bad ankle.  I'm not saying do 50 pushups with a bad shoulder.  I'm saying find a different way to get the same intensity as those exercises.  If you are not sure how don't be afraid to ask.

 Now let's go back to the questions I asked in the beginning.  Should you workout until you vomit?  Should you leave in pain?  Should you be sore for a week?  The way I will answer this is you never know how far you can go until you've gone a little too far.  That's a crazy statement.  What do I mean?  You need to, every so often, test your limits.  You need to come way out of your comfort zone and push.  When you're done pushing then push a little more.  As Zach Even-Esh says "Get comfortable being uncomfortable".  I have brought myself to the uncomfortable place of nausea. I've felt sore for days.  Your body sometimes needs this.  It needs to be abused a bit.  Don't go to the point of injury or hospitalization. You just need to get a little WARRIOR in your training.  I'm not saying every time you workout. Sometimes you should do it!  Your system will thank you in the long run if you give it a little shock.

The bottom line is, if you really want to change your body, get out of your USUAL ROUTINE.  Have a plan.  Have a purpose.  Stay focused.  Stay intense.  Stay safe.  If you don't know exactly how to change your workout life feel free to ask me. The choice is yours.  You can train like an athlete or you can go through the motions.  You have the ability to keep your workouts as intense as possible.  Maybe you just need someone to show you the way.

Know your limits but never limit yourself.
Get Strong. Stay Strong. FINISH STRONG.
Train Like An Athlete.
Train Like A Warrior.