Ahhhh, New Year's Eve....a night of getting rid of the old and bringing in the new. This includes, for many, new healthy habits (beginning on January 1, of course). Thus, they decide..."Hey, this is my last night of being bad, because I start my new fitness program tomorrow. So I don't have to worry about it, right?"
Hold on there Tipsy Clover. Why make it even harder on your new program, by adding a gang-load of calories in one night.....especially empty calories from alcohol? Sure, you may say, "Well, I'll have a couple of drinks. It won't be that bad."
Well, even a couple of your favorite cocktails can add enough calories to your night, (which may already be filled with fattening party snacks, foods, etc.) to match the total amount of calories you need for an entire day of eating. Whoa!
As a matter of fact, did you know one Pina Colada has more calories than a Big Mac? The average 80 proof drink has about 90 calories alone. However, when you start making mixers, watch the calorie count climb quickly.
In fact, lets take a look at some of the most popular cocktails and the calorie count for just consuming "one" of them. You may be surprised.
1. Long Island Iced Tea
Calories: 780 Carbohydrates: 44 grams
2. Margarita
Calories: 740 Carbohydrates: 56 grams
3. Pina Colada
Calories: 644 Carbohydrates: 90 grams
4. White Russian
Calories: 425 Carbohydrates: 26 grams
5. Mai Tai
Calories: 350 Carbohydrates: 30 grams
6. Champagne Cocktail (French 75)
Calories: 250 Carbohydrates: 13 grams
(The bubble is already pure sugar. Adding anything with it, ups the calories)
7. Fog Cutter
Calories: 225 Carbohydrates: 13 grams
8. Gin or Vodka & Tonic
Calories: 200 Carbohydrates: 14 grams
(Tonic water is packed w/ sugar. Ask for club soda instead)
9. Mojito
Calories: 160 Carbohydrates: 12 grams
(Most bars use sugar water to sweeten the drink. so beware. Ask for splenda, instead)
10. Cosmopolitan
Calories: 150 Carbohydrates: 10 grams
(Ask for a vodka and diet cranberry instead)
Dishonorable mention: Beer
One regular beer has anywhere from 150 to close to 200 calories; a light beer could be around 100 to 120 calories
By cutting back on these drinks not only helps you from from waking up with a nasty hangover the next day, but will always help to keep you from waking up "fatter!"
Remember, if you do drink, always drink responsibly. Never drink and drive! Most importantly, have a safe and fun New Years Eve. Here's to a prosperous and healthy new year.
Salut!
Sincere
http://www.fourminutefatloss
http://joshonesportsnutrition.com/
Monday, December 31, 2007
Thursday, November 22, 2007
Happy Thanksgiving & 5 T'giving Fit Tips
I would like to take this opportunity to wish you and your family a great and healthy thanksgiving. Please take this moment to reflect on all of the people, things, and experiences that we are grateful for.
I just returned from a much needed vacation in Europe a few hours ago, and while that is a blessing to be able to travel ad enjoy vacations, I am truly grateful to be back home.
I am even more grateful to spend the day with my family, who I missed like crazy while I was away. Nothing is more important than family (by birth or acquaintance) . Once we focus on that, all other blessings fall in to place.
The one other thing we can be thankful for, is our health, and our ability to make changes to better it. Every little bit counts. Here are 5 little tidbits that will help you stay on track during the holiday festivities:
1. Get up and eat - Don't wait until T'giving dinner to have your first meal of the day. Carry on with your eating schedule as I have suggested on numerous occasions.
Get up, and grab a hearty, healthy breakfast. Have a small snack a few hours later, and you won't have to worry about falling into a turkey-and-dressing- induced coma after dinner.
2. Focus your meals on lean protein, veggies, and fruits. Well, this is the one day you do not have to worry, for the most part, where you are going to find lean protein. Go for the turkey, hen, or chicken (especially the white meat), and add lots of veggies to your plate.
Both will surely make you feel fuller, faster, without adding a gang of empty calories. Oh, did I mention, that consuming lean protein, actually requires your body to burn even more calories, just to digest it? Yeah, that's pretty playa. I know.
3. Drink it up! - Slow it down Alchy Pacino...I am referring to water. Drink a cup or two before each meal. Also, when drinking alcoholic beverages, follow each alcoholic drink with a cup of water in order to reduce dehydration (among many things).
You'll also find less empty calories in the clearer alcoholic drinks. Try to keep the fruity, mixed drinks to a minimum or avoid them completely, as they are loaded with sugar and calories.
At the end of the day, nothing beats water, and unprocessed tea to keep you energized and feeling great during your holiday festivities.
4. Get on up! - A good to catch up on old times with family and friends after Thanksgiving dinner is to take a nice stroll around the block, park, or local school track (no that's one place that should bring back memories).
Why not start a new family tradition. Instead of watching football for hours (unless it's the Dallas Cowboys ; ), and sitting on your tokus, play a game of football, soccer, basketball, or dust off your old glove, and play a game of catch.
Do this for about 30 minutes, and you will surely work off Aunt Ruthie's meatloaf. What exactly does she put in that meatloaf anyhow.....geez!
5. Be thankful & have fun - The healthiest thing you can do for your body is laugh and be stress free. That's what being with the ones you love is all about. Leave the drama at the door, and soak up all of the good vibes of the day.
Take lots of pictures, recall great memories, honor those who may no longer be with you to enjoy this day, by celebrating their lives and remembering the great times you had with them.
I am truly thankful for all of you for allowing me to be a part of your lives, and being a part of mine. You have all truly helped me get through some trying times in the past year. I love you all, and have a great holiday.
Regards,
Sincere
"The People's Trainer"
http://www.joshonesportsnutrition.com
http://www.joshoneinnercircle.com
I just returned from a much needed vacation in Europe a few hours ago, and while that is a blessing to be able to travel ad enjoy vacations, I am truly grateful to be back home.
I am even more grateful to spend the day with my family, who I missed like crazy while I was away. Nothing is more important than family (by birth or acquaintance) . Once we focus on that, all other blessings fall in to place.
The one other thing we can be thankful for, is our health, and our ability to make changes to better it. Every little bit counts. Here are 5 little tidbits that will help you stay on track during the holiday festivities:
1. Get up and eat - Don't wait until T'giving dinner to have your first meal of the day. Carry on with your eating schedule as I have suggested on numerous occasions.
Get up, and grab a hearty, healthy breakfast. Have a small snack a few hours later, and you won't have to worry about falling into a turkey-and-dressing- induced coma after dinner.
2. Focus your meals on lean protein, veggies, and fruits. Well, this is the one day you do not have to worry, for the most part, where you are going to find lean protein. Go for the turkey, hen, or chicken (especially the white meat), and add lots of veggies to your plate.
Both will surely make you feel fuller, faster, without adding a gang of empty calories. Oh, did I mention, that consuming lean protein, actually requires your body to burn even more calories, just to digest it? Yeah, that's pretty playa. I know.
3. Drink it up! - Slow it down Alchy Pacino...I am referring to water. Drink a cup or two before each meal. Also, when drinking alcoholic beverages, follow each alcoholic drink with a cup of water in order to reduce dehydration (among many things).
You'll also find less empty calories in the clearer alcoholic drinks. Try to keep the fruity, mixed drinks to a minimum or avoid them completely, as they are loaded with sugar and calories.
At the end of the day, nothing beats water, and unprocessed tea to keep you energized and feeling great during your holiday festivities.
4. Get on up! - A good to catch up on old times with family and friends after Thanksgiving dinner is to take a nice stroll around the block, park, or local school track (no that's one place that should bring back memories).
Why not start a new family tradition. Instead of watching football for hours (unless it's the Dallas Cowboys ; ), and sitting on your tokus, play a game of football, soccer, basketball, or dust off your old glove, and play a game of catch.
Do this for about 30 minutes, and you will surely work off Aunt Ruthie's meatloaf. What exactly does she put in that meatloaf anyhow.....geez!
5. Be thankful & have fun - The healthiest thing you can do for your body is laugh and be stress free. That's what being with the ones you love is all about. Leave the drama at the door, and soak up all of the good vibes of the day.
Take lots of pictures, recall great memories, honor those who may no longer be with you to enjoy this day, by celebrating their lives and remembering the great times you had with them.
I am truly thankful for all of you for allowing me to be a part of your lives, and being a part of mine. You have all truly helped me get through some trying times in the past year. I love you all, and have a great holiday.
Regards,
Sincere
"The People's Trainer"
http://www.joshonesportsnutrition.com
http://www.joshoneinnercircle.com
Thursday, August 02, 2007
Front, Back & Side 2 Side...Today's Workout
I had to name the subject of today's workout and post, in order to describe what parts of our bodies one of my morning clients and I worked during our workout this morning, as well as get me amped up for the new UGK release next Tuesday. Make sure you run out and get the latest from UGK, as well as pick up some of their classics, if you are not up on these kings of rap from the South.
I know, in my last post, I said I would give you a taste of a 300 workout that incorporates free weights. No worries. I am still going to drop that on you in a sec. However , here is a glance at today's workout.
30 minutes before heading to the park, I drank 12 ounces of Varsity Workout Shake from Prograde, because I knew today would be intense, and I would need the extra nutrient boost. Contrary to the fitness mags, old wives's tales, and bodybuilding myths, there is no scientific research stating it is better to workout out in the morning on an empty stomach.
We have to make sure we are not trying to train like something (or someone) we are not trying to be. If you do not have plans to compete in a bodybuilding competition, and all you want to do is get stronger, fitter, leaner, burn fat, feel good, and healthier (btw, healthy and fit are actually different in a sense), then stop training like Mr. Olympia, and train specifically for Y-O-U!
Once we spent about 5 minutes warming up, this is what we did:
We performed each exercise for 45 secs for the first two rounds and 35 for the last, without any rest between exercises. We rested for 1 minute between sets.
Once we completed 3 rounds of these bad boys, we performed 1 minute of Au's.
Au's are a form of movement in the South American martial art, Capoeira. However, we Americans know them as cartwheels. However, after one minute of these, you will have a whole new respect for the cartwheel. It's not just for kids anymore : )
1. 10 lb Med Ball Slams
2. Jungle Gym Chin Up w. raised knees
3. Jump Rope (for speed)
4. Full Burpee w/ jump and push up included
Bonus: Alternating Au - 1 minute
Yeah buddy. Let's just say, by the end of this workout, you'll be sweating like Eddie Murphy on the Maury Povich show (Eddie...you "are" the baby's father...lol).
OK, now back to the 300 workout pt.II that I promised. Again, this workout should be done once a month for beginners, and 2 times at the most for the more advanced. The weights used should be challenging to the muscles, but able to me controlled with good form.
Since the rep count is so high, going heavy is not recommended. Remaining hydrated is a must. You will notice there is a mix of free weights and bodyweight exercises. This mix will ensure the maximum amount of muscle is used, while also getting your heart rate up. Who said you can't build muscle and burn fat at the same time?
As with the previous 300 workout, in theory, you are to perform each exercise without rest in between. However, listen to your body. Make sure to drink water throughout the program, because you will not know sweat until you do this workout : D.
Take 5-10 minutes to warmup from head to toe, as well as 5-10 to cool down once you're done. Time yourself and see how long it takes to complete the workout. Therefore, you have a number to compete against the next time you perform this program.
One more thing, if you are a beginner, try to perform half of all of the reps until your body is fully ready to take on all 300 reps. Remember, your program is not about your ego, but being honest about what works for "your" body and "your" goals. Have fun, and let me know how it goes.
JoshOne Fitness 300 Workout Pt. II
5-10 Warm Up
30 Pull Ups or (bent over DB Rows if you do not have a chin up bar)
50 DB Swings
75 Mt. Climbers (count each foot as 1 rep)
50 Push Ups
30 Front DB Squats or DB Reverse Lunge
50 Back Extensions
25 DB Presses lying on the floor
30 Overhead DB Press & squat
30 Knee to Elbow Plank
35 Dips
20 DB Front Raises
75 Crunches
5-10 minute cool down/stretch
Wow! That was pretty hardcore, but really worth it. Don't forget to fuel your workout and that racing metabolism after your workout. As I mentioned earlier, I always use Varsity Post Workout powder, since it has the right mix of protein and carbs I need, especially after a workout like this.
If you have any questions or comments, do not hesitate to send them to me. Also, if you would like for me to design workouts like these for you, join my JoshOne Inner Circle. Until next time have a great workout.
Take care,
Sincere~
"The People's Trainer" ©
http://www.joshonefitcamp.com
http://www.joshonesportsnutrition.com
http://www.joshoneinnercircle.com
I know, in my last post, I said I would give you a taste of a 300 workout that incorporates free weights. No worries. I am still going to drop that on you in a sec. However , here is a glance at today's workout.
30 minutes before heading to the park, I drank 12 ounces of Varsity Workout Shake from Prograde, because I knew today would be intense, and I would need the extra nutrient boost. Contrary to the fitness mags, old wives's tales, and bodybuilding myths, there is no scientific research stating it is better to workout out in the morning on an empty stomach.
We have to make sure we are not trying to train like something (or someone) we are not trying to be. If you do not have plans to compete in a bodybuilding competition, and all you want to do is get stronger, fitter, leaner, burn fat, feel good, and healthier (btw, healthy and fit are actually different in a sense), then stop training like Mr. Olympia, and train specifically for Y-O-U!
Once we spent about 5 minutes warming up, this is what we did:
We performed each exercise for 45 secs for the first two rounds and 35 for the last, without any rest between exercises. We rested for 1 minute between sets.
Once we completed 3 rounds of these bad boys, we performed 1 minute of Au's.
Au's are a form of movement in the South American martial art, Capoeira. However, we Americans know them as cartwheels. However, after one minute of these, you will have a whole new respect for the cartwheel. It's not just for kids anymore : )
1. 10 lb Med Ball Slams
2. Jungle Gym Chin Up w. raised knees
3. Jump Rope (for speed)
4. Full Burpee w/ jump and push up included
Bonus: Alternating Au - 1 minute
Yeah buddy. Let's just say, by the end of this workout, you'll be sweating like Eddie Murphy on the Maury Povich show (Eddie...you "are" the baby's father...lol).
OK, now back to the 300 workout pt.II that I promised. Again, this workout should be done once a month for beginners, and 2 times at the most for the more advanced. The weights used should be challenging to the muscles, but able to me controlled with good form.
Since the rep count is so high, going heavy is not recommended. Remaining hydrated is a must. You will notice there is a mix of free weights and bodyweight exercises. This mix will ensure the maximum amount of muscle is used, while also getting your heart rate up. Who said you can't build muscle and burn fat at the same time?
As with the previous 300 workout, in theory, you are to perform each exercise without rest in between. However, listen to your body. Make sure to drink water throughout the program, because you will not know sweat until you do this workout : D.
Take 5-10 minutes to warmup from head to toe, as well as 5-10 to cool down once you're done. Time yourself and see how long it takes to complete the workout. Therefore, you have a number to compete against the next time you perform this program.
One more thing, if you are a beginner, try to perform half of all of the reps until your body is fully ready to take on all 300 reps. Remember, your program is not about your ego, but being honest about what works for "your" body and "your" goals. Have fun, and let me know how it goes.
JoshOne Fitness 300 Workout Pt. II
5-10 Warm Up
30 Pull Ups or (bent over DB Rows if you do not have a chin up bar)
50 DB Swings
75 Mt. Climbers (count each foot as 1 rep)
50 Push Ups
30 Front DB Squats or DB Reverse Lunge
50 Back Extensions
25 DB Presses lying on the floor
30 Overhead DB Press & squat
30 Knee to Elbow Plank
35 Dips
20 DB Front Raises
75 Crunches
5-10 minute cool down/stretch
Wow! That was pretty hardcore, but really worth it. Don't forget to fuel your workout and that racing metabolism after your workout. As I mentioned earlier, I always use Varsity Post Workout powder, since it has the right mix of protein and carbs I need, especially after a workout like this.
If you have any questions or comments, do not hesitate to send them to me. Also, if you would like for me to design workouts like these for you, join my JoshOne Inner Circle. Until next time have a great workout.
Take care,
Sincere~
"The People's Trainer" ©
http://www.joshonefitcamp.com
http://www.joshonesportsnutrition.com
http://www.joshoneinnercircle.com
Wednesday, August 01, 2007
How The Movie 300 Can Help Your Fat loss
OK, as many of you may know, one of my favorite movies of 2007 was released on special deluxe double DVD yesterday (07/31007), the movie "300." We all know the plot...300 Spartans, ripped and shredded, defend their country, honor, etc. against thousands...maybe millions....of these other dudes.......uh, yeah.
However, it was not the movie's plot that captured the viewer's imagination. Just about everyone wanted to know, "How in the blue h-ll did every frickin dude in the movie get so ripped!" Before you even think it was computer generated....get ya heart right playa. These dudes went through months of ba--s-to-wall, hardcore training, sometimes working out 4 hours a day....geez. Talk about working hard for your paycheck.
However, here's the deal. I am often asked what I feel about the quote/unquote 300 Workout. If you do not know about how these actors trained, you can catch it on the second DVD or see a bit of it on Youtube. I love the concept of the program. In fact, I train a lot of my clients in this fashion, as we were doing similar styled training. long before the movie. I know a lot of trainers who did the same thing.
My clients laughed cynically once they saw the workout on youtube, and empathized with the cast, because they have shared their pain. Basically the spartan workout is just a different take on good old strongman/functional training. However, the number 300 is used in reference to the amount of total reps of all of the exercises used by the end of the program.
If done correctly with the right exercises, along with proper nutrition, it can definitely burn fat quickly, build muscle, long lean muscle, and give you unbelievable strength...not to mention boost your metabolism, ego and testosterone levels for the guys....
Don't get it twisted ladies. The right kind of 300 styled workout can give you the same long lean muscles, burn fat, and make you a definite "Superwoman." In celebrating the release of the DVD yesterday, my fitcampers and I did the following 300 workout. Keep in mind, about 80% of my clients are kick a-- ladies of all walks of life, size, fitness levels, etc. The one common factor they all have is a "gotta start somewhere/never give up" attitude. Guess what, you can be that person also.
Note to self, due to how hardcore this workout can be, I do not suggest doing a 300 workout, such as the following, on a daily basis. Your body needs time to recover from this type of activity. Once a month is the ideal time to do this workout for beginners. In fact, I would even modify it, and only do half of the reps listed, if you are still in the beginning phase of your training. Hardcore fit buffs, who want to break through any plateaus or mix it up a bit with your current weekly weight training, may want to do this bab boy twice a month (every 2 weeks) on non-lifting days.
Check out the workout.....
5 Min. Warmup
50 Tibata Squats
25 Incline Push Ups
25 Dips
50 Jump Squats/Box Squats
50 Incline Mt. Climbers
25 Knee To Elbow Planks
50 Jumping Jacks
25 Push Ups
5-10 Cool Down
Keep in mind, the right way to do a 300 workout is to do all of the exercises one after the other without rest. However, this is Texas baby. We're outside, and the humidity commands that we stop and take water breaks. Mind you, it is not as hot in the evening. However, the safety of my clients always comes first, and I make sure they are thoroughly hydrated. We took a 1 minute break after 2-3 exercises, depending on how strenuous the exercise.
Know matter where you live, if you are north of the equator, it's probably pretty warm and it's summer. So, always remain hydrated with good old fashioned H2O during strenuous physical activity.
Notice, I said H2O and not some sugary drink like Gatorade, Powerade, Vitamin Water, Red Bull, etc. These sugary drinks will spike your insulin levels too quickly, and can make you feel faint, fatigued, and well, not like a million bucks when you consume them before you train. Your body wants water when it is dehydrated. Give it what it really wants.
Well, I hope you enjoyed this workout. Oh, and for those of you who want to sling some iron around and wonder if there is a 300 styled weight training program, no worries. I will send speak tomorrow. Until next time.
Go hard or go home,
Sincere~
"The People's Trainer" ©
http://www.joshonefitcamp.com"
http://www.joshoneinnercircle.com"
http://www.joshonesportsnutrition.com
However, it was not the movie's plot that captured the viewer's imagination. Just about everyone wanted to know, "How in the blue h-ll did every frickin dude in the movie get so ripped!" Before you even think it was computer generated....get ya heart right playa. These dudes went through months of ba--s-to-wall, hardcore training, sometimes working out 4 hours a day....geez. Talk about working hard for your paycheck.
However, here's the deal. I am often asked what I feel about the quote/unquote 300 Workout. If you do not know about how these actors trained, you can catch it on the second DVD or see a bit of it on Youtube. I love the concept of the program. In fact, I train a lot of my clients in this fashion, as we were doing similar styled training. long before the movie. I know a lot of trainers who did the same thing.
My clients laughed cynically once they saw the workout on youtube, and empathized with the cast, because they have shared their pain. Basically the spartan workout is just a different take on good old strongman/functional training. However, the number 300 is used in reference to the amount of total reps of all of the exercises used by the end of the program.
If done correctly with the right exercises, along with proper nutrition, it can definitely burn fat quickly, build muscle, long lean muscle, and give you unbelievable strength...not to mention boost your metabolism, ego and testosterone levels for the guys....
Don't get it twisted ladies. The right kind of 300 styled workout can give you the same long lean muscles, burn fat, and make you a definite "Superwoman." In celebrating the release of the DVD yesterday, my fitcampers and I did the following 300 workout. Keep in mind, about 80% of my clients are kick a-- ladies of all walks of life, size, fitness levels, etc. The one common factor they all have is a "gotta start somewhere/never give up" attitude. Guess what, you can be that person also.
Note to self, due to how hardcore this workout can be, I do not suggest doing a 300 workout, such as the following, on a daily basis. Your body needs time to recover from this type of activity. Once a month is the ideal time to do this workout for beginners. In fact, I would even modify it, and only do half of the reps listed, if you are still in the beginning phase of your training. Hardcore fit buffs, who want to break through any plateaus or mix it up a bit with your current weekly weight training, may want to do this bab boy twice a month (every 2 weeks) on non-lifting days.
Check out the workout.....
5 Min. Warmup
50 Tibata Squats
25 Incline Push Ups
25 Dips
50 Jump Squats/Box Squats
50 Incline Mt. Climbers
25 Knee To Elbow Planks
50 Jumping Jacks
25 Push Ups
5-10 Cool Down
Keep in mind, the right way to do a 300 workout is to do all of the exercises one after the other without rest. However, this is Texas baby. We're outside, and the humidity commands that we stop and take water breaks. Mind you, it is not as hot in the evening. However, the safety of my clients always comes first, and I make sure they are thoroughly hydrated. We took a 1 minute break after 2-3 exercises, depending on how strenuous the exercise.
Know matter where you live, if you are north of the equator, it's probably pretty warm and it's summer. So, always remain hydrated with good old fashioned H2O during strenuous physical activity.
Notice, I said H2O and not some sugary drink like Gatorade, Powerade, Vitamin Water, Red Bull, etc. These sugary drinks will spike your insulin levels too quickly, and can make you feel faint, fatigued, and well, not like a million bucks when you consume them before you train. Your body wants water when it is dehydrated. Give it what it really wants.
Well, I hope you enjoyed this workout. Oh, and for those of you who want to sling some iron around and wonder if there is a 300 styled weight training program, no worries. I will send speak tomorrow. Until next time.
Go hard or go home,
Sincere~
"The People's Trainer" ©
http://www.joshonefitcamp.com"
http://www.joshoneinnercircle.com"
http://www.joshonesportsnutrition.com
Thursday, May 31, 2007
WOTD - 05/31/07
I have the big 3-5 on my mind. In about a week, it will be upon me, and I couldn't be more excited. In fact, unlike most who hit the big 3-5, I am not dreading it. I feel younger and stronger than I ever did 10-15 years ago....
I've realized I am going through a mid-life "solution." I'm stoked, and it's beginning to show in my workouts, because I have been in overdrive all week. Check this bad boy out. I just finished it minutes ago. In fact, I'm trying to keep the sweat from dripping in my keyboard as I type this.....
(ok, first, I had to crank up the "Godsmack" on the iPod to get my mind right!)
Jumprope/ Medball Slam Pyramids:
Jump rope for the given amount of jumps, then do the given amount of med ball slams to further amp your cardio, build those quads, and attack those abs. Work your way up to 250, and then work your way back down the pyramid. The only break you get is a few seconds to sip water.
Jumpropes/10 lb Med Ball Slams
50/5
100/10
150/15
200/20
250/25
200/20
150/15
100/10
50/5
(stretch)
That's a grand total of 1250 jumpropes and 125 slam balls in about 20 minutes. Now, it's time to feed this bad boy to my fitcampers. You can get some of this too!
Log on to http://www.joshonefitcamp.com or http://www.fitcamp60daychallenge.com if you are in the Houston area, and join our new fitcamp classes, or train with me online at www.joshoneinnercircle.com.
Remember...
"Go Hard or Go Home!"
Sincere~
"The People's Trainer"®
http://www.joshonefitcamp.com
http://www.fitcamp60daychallenge.com
http://www.joshoneinnercircle.com
I've realized I am going through a mid-life "solution." I'm stoked, and it's beginning to show in my workouts, because I have been in overdrive all week. Check this bad boy out. I just finished it minutes ago. In fact, I'm trying to keep the sweat from dripping in my keyboard as I type this.....
(ok, first, I had to crank up the "Godsmack" on the iPod to get my mind right!)
Jumprope/ Medball Slam Pyramids:
Jump rope for the given amount of jumps, then do the given amount of med ball slams to further amp your cardio, build those quads, and attack those abs. Work your way up to 250, and then work your way back down the pyramid. The only break you get is a few seconds to sip water.
Jumpropes/10 lb Med Ball Slams
50/5
100/10
150/15
200/20
250/25
200/20
150/15
100/10
50/5
(stretch)
That's a grand total of 1250 jumpropes and 125 slam balls in about 20 minutes. Now, it's time to feed this bad boy to my fitcampers. You can get some of this too!
Log on to http://www.joshonefitcamp.com or http://www.fitcamp60daychallenge.com if you are in the Houston area, and join our new fitcamp classes, or train with me online at www.joshoneinnercircle.com.
Remember...
"Go Hard or Go Home!"
Sincere~
"The People's Trainer"®
http://www.joshonefitcamp.com
http://www.fitcamp60daychallenge.com
http://www.joshoneinnercircle.com
Wednesday, May 30, 2007
Workout Of The Day Pt. II
OK, here is my second workout from lunchtime today. I bust this one out in the weightroom at the local rec center.
Also, if you are looking for a workout to keep you busy this evening, while trapped inside from the rain, check out the workout I posted for my Fitcampers, listed below my lunchtime workout.....
My lunchtime workout (11 - 11:45 AM ...ok, so it's a brunch workout). Each exercise is performed in a superset circuit. For example, I perform exercise 1a and immediately perform exercise 1b. I rest for 1 minute and repeat the superset for the given amount of sets, before moving to the next pair of supersets.
1a. BB Bench Press - 3x8
1b. Bent Over Single DB Row - 3x8
2a. Lying DB Fly - 4x10
2b. Seated Cable Row - 4x10
3a. DB Curls 3x8
3b. Seated lat pulldown 3x8
4a. Tricep Pulldown 3x10
4b. Push Ups 3 x Failure
You can received a personalized fat-burning workout just like this one. In fact, your workout can be designed for you to perform in the gym, at home, while in your hotel room while on vacation, or just about anywhere outside.
Simply log on to http://www.joshoneinnercircle.com and become a member of the JoshOne Inner Circle.
Also, if you are looking for a workout to keep you busy this evening, while trapped inside from the rain, check out the workout I posted for my Fitcampers, listed below my lunchtime workout.....
My lunchtime workout (11 - 11:45 AM ...ok, so it's a brunch workout). Each exercise is performed in a superset circuit. For example, I perform exercise 1a and immediately perform exercise 1b. I rest for 1 minute and repeat the superset for the given amount of sets, before moving to the next pair of supersets.
1a. BB Bench Press - 3x8
1b. Bent Over Single DB Row - 3x8
2a. Lying DB Fly - 4x10
2b. Seated Cable Row - 4x10
3a. DB Curls 3x8
3b. Seated lat pulldown 3x8
4a. Tricep Pulldown 3x10
4b. Push Ups 3 x Failure
You can received a personalized fat-burning workout just like this one. In fact, your workout can be designed for you to perform in the gym, at home, while in your hotel room while on vacation, or just about anywhere outside.
Simply log on to http://www.joshoneinnercircle.com and become a member of the JoshOne Inner Circle.
Today's workout 05/30/07
OK, so I went to bed too early and ended up waking up around 5 AM. Might as well get a good workout in. So, here is this morning's workout:
All exercises are done one after the other in a circuit for 1 minute each w/ 1 minute of rest in between circuits for 5 rounds
1. DB Farmer's Walk w/ Squats
2. DB Renegade Push Up Rows
3. Weighted Crunch on Stability Ball
4. Punches on Heavy Bag
5. Roundhouse Kicks on Bag
Oh yeah, I forgot to post my workout from Sunday, so here you go:
05/27/07
I did the following exercises, non-stop, back-to-back for 20 minutes....ohhhh the pain....but I loved every second of it!!!!!
1. 5 - Hindu Push Ups
2. 10 - Bent Over DB Rows
3. 15 - Sandbag Jump Squat
4. 10 - Weighted Crunches
5. 5 - Table Tops
05/28/07
90 minutes of bowling with my kiddos!!!
Until next time, don't forget, I am taking a few more new online clients. Are you ready? Check it out at http://www.joshoneinnercircle.com.
Sincere~
"The People's Trainer" ®
http://www.joshoneinnercircle.com
All exercises are done one after the other in a circuit for 1 minute each w/ 1 minute of rest in between circuits for 5 rounds
1. DB Farmer's Walk w/ Squats
2. DB Renegade Push Up Rows
3. Weighted Crunch on Stability Ball
4. Punches on Heavy Bag
5. Roundhouse Kicks on Bag
Oh yeah, I forgot to post my workout from Sunday, so here you go:
05/27/07
I did the following exercises, non-stop, back-to-back for 20 minutes....ohhhh the pain....but I loved every second of it!!!!!
1. 5 - Hindu Push Ups
2. 10 - Bent Over DB Rows
3. 15 - Sandbag Jump Squat
4. 10 - Weighted Crunches
5. 5 - Table Tops
05/28/07
90 minutes of bowling with my kiddos!!!
Until next time, don't forget, I am taking a few more new online clients. Are you ready? Check it out at http://www.joshoneinnercircle.com.
Sincere~
"The People's Trainer" ®
http://www.joshoneinnercircle.com
Thursday, May 24, 2007
My date with "Cindy" & FAME
Wow, it's official. I took the first step. I just got off the phone with the lovely Dana from the FAME Media Group & just became a WNSO competitor. My next goal is to attend one of the FAME camps in order to learn the contest prep processs. Once that is done, my target is to compete in a regional event.
The ultimate goal is to compete in and win the Male Fitness Model category at next year's FAME Nationals in Toronto....yeahhhhh baybeh!!!!!! My first cmpetition goal is to cmpete in the FAME SBNF- Atlanta in October. So let the training begin....speaking of which...
Here is my workout from this morning. Talk about getting a lot done in a little time, if you have the grapefruits to try this, go for it. However, I must warn you. Keep plenty of water near by, eat about 60-90 minutes before you do this, and make sure to drink a good post-workout shake (and drink more water) after you are done. Now, check it out:
I got the idea for this workout from the good folks over at Crossfit.com. It's called "Cindy." The only thing is, I was short on time and could not perform it for 20 minutes straight. However, I have in the past, and it's no joke. I did it today, after a 5 minute warm up consisting of various jump roping, for 10 minutes, with a 10 minute stretch/cool down.
The goal in this workout is to do as many rounds of the following 3 exercises back to back, in a circuitm non-stop for 10 minutes. I completed 6 rounds this time.
5 min Warm Up - Jump Rope
5 - Pull Ups/Chin ups
10 - Decline Push Ups
15 - Squats
10 min. Stretch/Cool Down
Mondo calories and fat burned, muscle was built, and cardio was pumping, all in a matter of about 25 minutes. It sure beats trying to do all of that for 1.5 to 2 hours in the gym..
Ahhhh, sweet "Cindy"....you hurt me soooo bad, but make me feel soooo good....
.
Until next time gang, remember, I love you all.
Sincere~
"The People's Trainer" ®
http://www.joshoneonline.com
The ultimate goal is to compete in and win the Male Fitness Model category at next year's FAME Nationals in Toronto....yeahhhhh baybeh!!!!!! My first cmpetition goal is to cmpete in the FAME SBNF- Atlanta in October. So let the training begin....speaking of which...
Here is my workout from this morning. Talk about getting a lot done in a little time, if you have the grapefruits to try this, go for it. However, I must warn you. Keep plenty of water near by, eat about 60-90 minutes before you do this, and make sure to drink a good post-workout shake (and drink more water) after you are done. Now, check it out:
I got the idea for this workout from the good folks over at Crossfit.com. It's called "Cindy." The only thing is, I was short on time and could not perform it for 20 minutes straight. However, I have in the past, and it's no joke. I did it today, after a 5 minute warm up consisting of various jump roping, for 10 minutes, with a 10 minute stretch/cool down.
The goal in this workout is to do as many rounds of the following 3 exercises back to back, in a circuitm non-stop for 10 minutes. I completed 6 rounds this time.
5 min Warm Up - Jump Rope
5 - Pull Ups/Chin ups
10 - Decline Push Ups
15 - Squats
10 min. Stretch/Cool Down
Mondo calories and fat burned, muscle was built, and cardio was pumping, all in a matter of about 25 minutes. It sure beats trying to do all of that for 1.5 to 2 hours in the gym..
Ahhhh, sweet "Cindy"....you hurt me soooo bad, but make me feel soooo good....
.Until next time gang, remember, I love you all.
Sincere~
"The People's Trainer" ®
http://www.joshoneonline.com
Wednesday, May 23, 2007
Today's Workout & The "Reinvention" begins Tomorrow
OK, sticking with my "300" themed workouts this week, today's workout was no joke. The body was shaking, and I think I felt my lunch...lol. Just kidding...ok, no I'm not. However, in any case, I also have some news before I go into my workout of the day.
For the past few months, I have been contemplating taking my fitness career in a few different directions. My mission this year, is to do (notice, I did not say try) new things. One of those things, is to become a professional fitness & sports model. Well, I've been looking at different avenues and organizations, and if you notice, I have the top dogs on my Top 24 on my myspace page. These are the agencies who have the reputation, dedication, and promise that I am looking for.
Originally, I thought of "possibly" competing at Musclemania in June, and also making a trek to Toronto for FAME (both are different organizations, btw). However, I decided to pass. I do not believe in doing anything half-a**, so I did not want to attend both events without have a tight portfolio, comp cards, and have my body & mind ready.
If you check out the FAME website (http://www.wowfame.com) and peep the athletes there (male & female), you will see this is not an organization to half-step. You're either in or your not. Thus, I wondered, in spite of my busy schedule as a fitness coach, father, and entrepreneur, would I have the time and dedication to be a card-carrying WNSO athlete. Well, out of nowhere, I received a FAME magazine in the mail yesterday...no I did not subscribe...it just came. Thus, there was my answer.
I see that as the Universe telling me to stop doubting myself, and just go after what I want. What I want, is to compete as a fitness/sports model. Thus, I am going to do so. So when FAME opens their offices tomorrow morning, I'm getting my WNSO (World Natural Sports Organization) card, and then making plans to compete in the FAME North American Championships, November 2, in one of my favorite places in the world....Miami. Knowing that the North American Championship is in M.I.A. (home of a crapload of beautiful & fit people) I know I am going to have to "bring it" in order to place. Ohhhhh...it's onnnnnn now..."I ain't ever scaredddd...."
So, wish me the best, por favor. Your positive energy always fuels me! Speaking of fuel, today's workout definitely drained my tank, but it is all worth it. Every workout is aimed for November 2. You may think that is a long time from now. However, those 5 months will be here before you know it. It seemed like only yesterday, we were celebrating New Year's Eve. Now it's Summer....geez. OK, here we go:
If you read my blog earlier this week, you know the drill for this workout:
I perform 10 exercises back-to-back, without rest, by performing 30 reps of each (15 reps on each side for alternating exercises), and seeing how fast I can complete the workout in order to have a time to beat the next time....next time...what am I saying? Naturally, I warm up 5 minutes before the workout, and cool down 5-10 minutes after the workout. Here it is:
5 Min. Warm up
1. Jump Squats
2. DB Lunges (15 reps ea. leg)
3. Level 6 Tube Keep-Aways (Abs - 15 reps each side)
4. Elevated Counter Dips
5. DB Overhead Rear 45 degree angle Squats (15 reps ea. leg)
6. Decline Pushups
7. DB Over & Unders (25 lbs - I think this is when I started to feel my lunch...lol)
8. Level 6 Tube Reverse Fly (15 ea. side)
9. DB Windmills (now, I fel my luch coming....oh yeah!)
10. Mt. Jumpers (ohhhh Nelly, can I pass the h-ll out now?)
5 Min Cool Down..
OK, Hogan...hit the showers...you stink. Oh, make sure you drink a post-workout drink first. BTW, why am I speaking in third person? LOL.
If you have any questions or comments, hit me up. Later folks.
I love you all,
Sincere~
"The People's Trainer" ®
http://www.joshoneonline.com
For the past few months, I have been contemplating taking my fitness career in a few different directions. My mission this year, is to do (notice, I did not say try) new things. One of those things, is to become a professional fitness & sports model. Well, I've been looking at different avenues and organizations, and if you notice, I have the top dogs on my Top 24 on my myspace page. These are the agencies who have the reputation, dedication, and promise that I am looking for.
Originally, I thought of "possibly" competing at Musclemania in June, and also making a trek to Toronto for FAME (both are different organizations, btw). However, I decided to pass. I do not believe in doing anything half-a**, so I did not want to attend both events without have a tight portfolio, comp cards, and have my body & mind ready.
If you check out the FAME website (http://www.wowfame.com) and peep the athletes there (male & female), you will see this is not an organization to half-step. You're either in or your not. Thus, I wondered, in spite of my busy schedule as a fitness coach, father, and entrepreneur, would I have the time and dedication to be a card-carrying WNSO athlete. Well, out of nowhere, I received a FAME magazine in the mail yesterday...no I did not subscribe...it just came. Thus, there was my answer.
I see that as the Universe telling me to stop doubting myself, and just go after what I want. What I want, is to compete as a fitness/sports model. Thus, I am going to do so. So when FAME opens their offices tomorrow morning, I'm getting my WNSO (World Natural Sports Organization) card, and then making plans to compete in the FAME North American Championships, November 2, in one of my favorite places in the world....Miami. Knowing that the North American Championship is in M.I.A. (home of a crapload of beautiful & fit people) I know I am going to have to "bring it" in order to place. Ohhhhh...it's onnnnnn now..."I ain't ever scaredddd...."
So, wish me the best, por favor. Your positive energy always fuels me! Speaking of fuel, today's workout definitely drained my tank, but it is all worth it. Every workout is aimed for November 2. You may think that is a long time from now. However, those 5 months will be here before you know it. It seemed like only yesterday, we were celebrating New Year's Eve. Now it's Summer....geez. OK, here we go:
If you read my blog earlier this week, you know the drill for this workout:
I perform 10 exercises back-to-back, without rest, by performing 30 reps of each (15 reps on each side for alternating exercises), and seeing how fast I can complete the workout in order to have a time to beat the next time....next time...what am I saying? Naturally, I warm up 5 minutes before the workout, and cool down 5-10 minutes after the workout. Here it is:
5 Min. Warm up
1. Jump Squats
2. DB Lunges (15 reps ea. leg)
3. Level 6 Tube Keep-Aways (Abs - 15 reps each side)
4. Elevated Counter Dips
5. DB Overhead Rear 45 degree angle Squats (15 reps ea. leg)
6. Decline Pushups
7. DB Over & Unders (25 lbs - I think this is when I started to feel my lunch...lol)
8. Level 6 Tube Reverse Fly (15 ea. side)
9. DB Windmills (now, I fel my luch coming....oh yeah!)
10. Mt. Jumpers (ohhhh Nelly, can I pass the h-ll out now?)
5 Min Cool Down..
OK, Hogan...hit the showers...you stink. Oh, make sure you drink a post-workout drink first. BTW, why am I speaking in third person? LOL.
If you have any questions or comments, hit me up. Later folks.
I love you all,
Sincere~
"The People's Trainer" ®
http://www.joshoneonline.com
Monday, May 21, 2007
This Week's Fit Tip
Who decided that learning how to live a healthier life had to be so frickin complicated? Man, there are too many unqualified sources making fitness appear to be an "all or nothing" destination, instead of a lifelong journey, taken one step at a time.
Ahhh, those pesky unqualified sources, they mean well.....You know who they are...your neighbor or relative, who always gives you unsolicited fitness advice, yet they too are still out of shape; but we still love 'em ; )
So, I got to thinking. Why don't I drop you a simple fit tip each week that you can practice for the next seven days? Hmmmm, think about it. You get 52 easy to follow fit tips in a year. If you apply each one each week, just imagine how you will look and feel in a month, 6 months, a year from now....ah yeah.....as my man Dwayne Wade says in the new T mobile commercial....Sexsayyyyy!!!!!!!!!!
Well, let's stop the yip yap, and let me drop the first jewel on ya. This week, I want you to do this:
Drink 2 cups of water (16 oz), or a cup of green tea right before you eat breakfast, lunch, dinner, and 2 snacks in between those 3 square meals.
Drinking water or green tea before you eat will make you feel fuller faster; thus reducing your temptation to overeat during any of those meals or snacks. Plus, you will build your water intake, which will help you not only burn more calories, but keep you hydrated in order to perform your daily functions more properly.
I know I said I would drop 1 new tip on ya, but here's another. Make sure you do not skip any of your 3 meals, plus the 2 "healthy" snacks in between. Otherwise, how can you put our tip of the week into use? Ahhhhhh....now you get it. Cool!
Have a healthy week, and happy birthday to all of my fellow Gemini's out there.
For more fitness tips, take a few seconds to subscribe to my free fitness newsletter at joshoneonline@aweber.com.
Sincere~
"The People's Trainer"®
http://www.joshoneonline.com
Ahhh, those pesky unqualified sources, they mean well.....You know who they are...your neighbor or relative, who always gives you unsolicited fitness advice, yet they too are still out of shape; but we still love 'em ; )
So, I got to thinking. Why don't I drop you a simple fit tip each week that you can practice for the next seven days? Hmmmm, think about it. You get 52 easy to follow fit tips in a year. If you apply each one each week, just imagine how you will look and feel in a month, 6 months, a year from now....ah yeah.....as my man Dwayne Wade says in the new T mobile commercial....Sexsayyyyy!!!!!!!!!!
Well, let's stop the yip yap, and let me drop the first jewel on ya. This week, I want you to do this:
Drink 2 cups of water (16 oz), or a cup of green tea right before you eat breakfast, lunch, dinner, and 2 snacks in between those 3 square meals.
Drinking water or green tea before you eat will make you feel fuller faster; thus reducing your temptation to overeat during any of those meals or snacks. Plus, you will build your water intake, which will help you not only burn more calories, but keep you hydrated in order to perform your daily functions more properly.
I know I said I would drop 1 new tip on ya, but here's another. Make sure you do not skip any of your 3 meals, plus the 2 "healthy" snacks in between. Otherwise, how can you put our tip of the week into use? Ahhhhhh....now you get it. Cool!
Have a healthy week, and happy birthday to all of my fellow Gemini's out there.
For more fitness tips, take a few seconds to subscribe to my free fitness newsletter at joshoneonline@aweber.com.
Sincere~
"The People's Trainer"®
http://www.joshoneonline.com
Reshifting my focus....
Last week was a great week, physically. However, mentally, I need to shift my focus. My birthday is coming up in a couple of weeks, and as usual, I plan to approach the next year of my life differently.
I definitely plan to reinvent myself once again. However, I feel I shouldn't wait uintil June 9 (my birthday...in case you didn't know) in order to do so.
It's time for a rebirth of sorts, and that rebirth begins now. In the meantime, here is my workout from Sunday morning. I will post my workouts prior to Sunday a little later.
I have created a "300" Themed Training Program that will take me to my born date. They are all pretty intense. However, intensity is what I need these days. So, here we go:
All exercises are performed right after each other, with no rest in between. The object is to perform all 10 exercises for reps of 30 each.
All 10 were performed during a time of 19 min and 20 secs, and yes, by the time I got to the Hindu Pushups, it was almost time to grab the chum buckets. Here we go:
1. Dumbbell Squat & Press
2. Staggered Push Ups
3. Jumping Split Squats
4. Decline Push Ups
5. Prison Squats
6. Hindu Pushups
7. Level 6 Seated Tube Row
8. Burpees
9. Bent Over Dumbbell Row
10. Decline Mt. Climbers
Oh yeahhhh....I can't wait to see what punishment I have in store for myself manana......
If you are ready to get your body summer-ready, log on to www.joshoneonline.com.
I definitely plan to reinvent myself once again. However, I feel I shouldn't wait uintil June 9 (my birthday...in case you didn't know) in order to do so.
It's time for a rebirth of sorts, and that rebirth begins now. In the meantime, here is my workout from Sunday morning. I will post my workouts prior to Sunday a little later.
I have created a "300" Themed Training Program that will take me to my born date. They are all pretty intense. However, intensity is what I need these days. So, here we go:
All exercises are performed right after each other, with no rest in between. The object is to perform all 10 exercises for reps of 30 each.
All 10 were performed during a time of 19 min and 20 secs, and yes, by the time I got to the Hindu Pushups, it was almost time to grab the chum buckets. Here we go:
1. Dumbbell Squat & Press
2. Staggered Push Ups
3. Jumping Split Squats
4. Decline Push Ups
5. Prison Squats
6. Hindu Pushups
7. Level 6 Seated Tube Row
8. Burpees
9. Bent Over Dumbbell Row
10. Decline Mt. Climbers
Oh yeahhhh....I can't wait to see what punishment I have in store for myself manana......
If you are ready to get your body summer-ready, log on to www.joshoneonline.com.
Tuesday, April 10, 2007
Here are some of my favorites....
I am often asked what are my favorite exercises or favorites ways to train. Geez, the longer you make fitness a lifestyle, the more exercises, techniques, and tools you discover, the more you want to add to your repertoire, according to what your goals are at that moment. (dang, was that run-on sentence or what...lol)
For the past couple of years, I have heavily incorporated bodyweight and underground training (which I actually call old school farm boy training) into my program. However, I am a firm believer in having a variety in all aspects of life, in order to hold my A.D.D.-inspired attention span.
I know many relate strength training to isolated body parts. However, I am only listing isolated body parts as a way to show you the main muscle worked during the listed exercise.
I could list exercises that I love all frickin day. However, some of you shouldn't be wasting company man-hours chilling on myspace all day in the first place, so I will keep this quick. Therefore, I will pick a body part, and list 3 of my top favs for that area.
The first one is my favorite full body bodyweight exercise. The second is a full body or compound exercise using weights. The third may be considered an isolated exercise, or compound.
OK, here we go:
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Abs: (Everyone's favorite)
1.Vacuums (aka Belly Washers or Tuck Planks)
2. Weighted Crunches on Stability Ball
3. Mt. Jumpers
Back:
1. Pullups/Chin ups (need some pull up inspiration? check out the "Rough Ryders's "Thug Workout Vol. 1." DVD. It's also good for few laughs as well...)
2. Bentover Rows w/ dumbbell
3. Back Extentions on Stability Ball (oh yes, this can be done. All you need is a wall or couch for assistance)
Chest:
1. Various Pushups - All day long bay-beh!
2. Lying Dumbbell Pullovers
3. Elevated & Weighted Dips
Quads/Legs:
1. (Tie) Hill Sprints/Stairs
2. Dumbell Lunges (various directions)
3. Jump Squats
Bootay (aka Bootimus Maximus, the Onion, the real "Back"):
1. Hill Sprints
2. Barbell/Dumbbell Squats
3. Lying Hip Thrusts w/ weight
Shoulders:
1. Handstand Pushups
2. Clean & Overhead Press
3. (tie) Snatch & Shrugs (ok, that sounds a little naughty....hehe)
Triceps:
1. Diamond Pushups
2. (tie) Weighted Dips & Pushdowns
3. Tabletops
Biceps:
1. Pullups/Chinups (various)
2. (tie) Hammer Curls & Reverse Curls
3. Pushups
Hamstrings:
1. Verticals
2. Lunges (various)
3. Hip Thrusts
The following 2 muslces are the most important in the human body. Make sure you give them a daily workout. These two should never get an off day. If so....well...you're dead!
~~~~~~~~~~~~~~~~~~
Mind:
1. Reading (a variety of books/magazines/anything with words!)
2. Puzzles
3. Listening
Heart:
1. Loving, as well as receiving love
2. Cardio (Interval training/Jumping rope/ Hitting boxing bags/ Playing sports/Swimming...etc.)
3. Laughing
So there you have it. These are some of my favorite exercises. Try some of the exercises listed in the first set of nine body parts at least 3-4 times a week. You will definitely feel the difference in the last two mentioned.
As for the last two...the most important two....exercise those muscles everyday, and watch how much better life is.
Yours in health,
Sincere
"The People's Trainer"©
click here to train with me from anywhere in the world!
Feel free to leave your comments or tell us what your favorite exercises are.
For the past couple of years, I have heavily incorporated bodyweight and underground training (which I actually call old school farm boy training) into my program. However, I am a firm believer in having a variety in all aspects of life, in order to hold my A.D.D.-inspired attention span.
I know many relate strength training to isolated body parts. However, I am only listing isolated body parts as a way to show you the main muscle worked during the listed exercise.
I could list exercises that I love all frickin day. However, some of you shouldn't be wasting company man-hours chilling on myspace all day in the first place, so I will keep this quick. Therefore, I will pick a body part, and list 3 of my top favs for that area.
The first one is my favorite full body bodyweight exercise. The second is a full body or compound exercise using weights. The third may be considered an isolated exercise, or compound.
OK, here we go:
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Abs: (Everyone's favorite)
1.Vacuums (aka Belly Washers or Tuck Planks)
2. Weighted Crunches on Stability Ball
3. Mt. Jumpers
Back:
1. Pullups/Chin ups (need some pull up inspiration? check out the "Rough Ryders's "Thug Workout Vol. 1." DVD. It's also good for few laughs as well...)
2. Bentover Rows w/ dumbbell
3. Back Extentions on Stability Ball (oh yes, this can be done. All you need is a wall or couch for assistance)
Chest:
1. Various Pushups - All day long bay-beh!
2. Lying Dumbbell Pullovers
3. Elevated & Weighted Dips
Quads/Legs:
1. (Tie) Hill Sprints/Stairs
2. Dumbell Lunges (various directions)
3. Jump Squats
Bootay (aka Bootimus Maximus, the Onion, the real "Back"):
1. Hill Sprints
2. Barbell/Dumbbell Squats
3. Lying Hip Thrusts w/ weight
Shoulders:
1. Handstand Pushups
2. Clean & Overhead Press
3. (tie) Snatch & Shrugs (ok, that sounds a little naughty....hehe)
Triceps:
1. Diamond Pushups
2. (tie) Weighted Dips & Pushdowns
3. Tabletops
Biceps:
1. Pullups/Chinups (various)
2. (tie) Hammer Curls & Reverse Curls
3. Pushups
Hamstrings:
1. Verticals
2. Lunges (various)
3. Hip Thrusts
The following 2 muslces are the most important in the human body. Make sure you give them a daily workout. These two should never get an off day. If so....well...you're dead!
~~~~~~~~~~~~~~~~~~
Mind:
1. Reading (a variety of books/magazines/anything with words!)
2. Puzzles
3. Listening
Heart:
1. Loving, as well as receiving love
2. Cardio (Interval training/Jumping rope/ Hitting boxing bags/ Playing sports/Swimming...etc.)
3. Laughing
So there you have it. These are some of my favorite exercises. Try some of the exercises listed in the first set of nine body parts at least 3-4 times a week. You will definitely feel the difference in the last two mentioned.
As for the last two...the most important two....exercise those muscles everyday, and watch how much better life is.
Yours in health,
Sincere
"The People's Trainer"©
click here to train with me from anywhere in the world!
Feel free to leave your comments or tell us what your favorite exercises are.
Friday, March 16, 2007
WOD - 03/15/07
OK, getting up at 5:30 AM & driving to Bush airport is never fun. It can really throw your day off, especially if you are used to waking up at 8 AM, daily...even without an alarm....even on the weekend. Well, it "could" throw you off, but only if you let it.
However, when I tell you that the following workout woke me up, I feel there is no need for coffee or black tea anymore...well, I have to have my tea....but check it out:
Warm Up: 3 minutes of Jumping Rope
1. Bench Step Up (switch sides 30 secs. in/bench is 16" high)
2. Swimmer/ski squats with Resistance level 4 tubing
3. Elevated Pushups
4. Low Dips
5. Jump Rope
6. Abdominal Pull Ins on bench edge
Each exercise is performed for 1 minute, non-stop, consecutively after the other, without rest (re you getting the picture here...lol). Once all 6 exercises are complete, rest for 1 minute and repeat the circuit again.
Finish off with what I call "The Bonus Round."
5 minutes of non-stop step ups on the bench, alternating sides at the 2.5 minute mark. This really had the thighs and boo-tocks burning, but was worth it.
I completed the workout with 5 minutes of stretching. It got a bit steamy right near the end of the workout. Thus, I kept myself hydrated thorughout the workout. Remember to always have your water nearby.
OK, now it's time to eat my brunch:
Tempeh (thanks E Rock for putting me on to this....I love it), Wild Rice, and Broccoli stir fried in low sodium soy sauce, Mrs. Dash spicy seasoning, garlic powder, thyme, and black pepper.
Have a powerful day, and expect only the best!
Sincere~
"The People's Trainer"©
However, when I tell you that the following workout woke me up, I feel there is no need for coffee or black tea anymore...well, I have to have my tea....but check it out:
Warm Up: 3 minutes of Jumping Rope
1. Bench Step Up (switch sides 30 secs. in/bench is 16" high)
2. Swimmer/ski squats with Resistance level 4 tubing
3. Elevated Pushups
4. Low Dips
5. Jump Rope
6. Abdominal Pull Ins on bench edge
Each exercise is performed for 1 minute, non-stop, consecutively after the other, without rest (re you getting the picture here...lol). Once all 6 exercises are complete, rest for 1 minute and repeat the circuit again.
Finish off with what I call "The Bonus Round."
5 minutes of non-stop step ups on the bench, alternating sides at the 2.5 minute mark. This really had the thighs and boo-tocks burning, but was worth it.
I completed the workout with 5 minutes of stretching. It got a bit steamy right near the end of the workout. Thus, I kept myself hydrated thorughout the workout. Remember to always have your water nearby.
OK, now it's time to eat my brunch:
Tempeh (thanks E Rock for putting me on to this....I love it), Wild Rice, and Broccoli stir fried in low sodium soy sauce, Mrs. Dash spicy seasoning, garlic powder, thyme, and black pepper.
Have a powerful day, and expect only the best!
Sincere~
"The People's Trainer"©
How To Train Like A Spartan
Get a peek into some of the techniques that have been a part of the foundation of my JoshOne Fitcamp Method®
Check out how the warriors form the movie "300" got ripped and "Prepared For Glory!"
Check out how the warriors form the movie "300" got ripped and "Prepared For Glory!"
Prepare For Glory!
Ohhhhh mama, I am so amped to watch this bad boy this weekend (I may have to go twice!). Come on now. When the critics and viewers have put you on the level of 2 of my favorite movies of all time, Braveheart & Gladiator, it's serious.....peep the trailer and "Prepare for glory!"
Are you ready to face your giants?
You know, sometimes, seeing is "not" believing. Sometimes, you just have to throw caution to the wind, and go with your heart. Life tosses curve balls at us daily. However, you have to ask yourself as that ball is coming at you, at top speed, "Am I going to just let it fly across the plate and strike out, or tell yourself, I am going to knock this "you-know-what" right out of the park?" Before you answer,watch this video, and then answer.
Trust me, I already knew your answer before you even started to watch the video. I just wanted you to know what I already knew all along. I believe in you. Now it's your turn.
Your personal health coach,
Sincere~
"The People's Trainer" ®
p.s. Thanks Jared for passing this video along to us.
Trust me, I already knew your answer before you even started to watch the video. I just wanted you to know what I already knew all along. I believe in you. Now it's your turn.
Your personal health coach,
Sincere~
"The People's Trainer" ®
p.s. Thanks Jared for passing this video along to us.
Sunday, January 14, 2007
Work Of The Day 01-14-07
Well, this is how I spent the 4th quarter of the New England/San Diego game. I wanted to get some cardio in, so I just pulled out my trusty jump rope and did the following workout in my living room:
Jump Rope
3 Minute Rounds x 10
1 minute of "active" rest (shadowboxing)
Jump Rope
3 Minute Rounds x 10
1 minute of "active" rest (shadowboxing)
Yesterday, and other workouts of the day
2007 is off to a great start. I began Capoeira 3 weeks ago, a brazilian martial art that involves lots of functional strength training, music, and much more, as well as preparing for a new hobby I promised I would start this year, fitness modeling. Thus, things have been really busy, when you throw in continuing to teach my fitcamps, online training program, my new 60 Day Challenge program for local clients, and more. Don't worry, I am in the process of bringing the 60 Day Challenge to my online visitors as well. Make sure you subscribe to my free Online Newsletter for updates and more workouts at joshoneonline @ aweber. com.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
With so much going on, I missed out on posting my recent workouts. So, I am going to give you the full recap from yesterday, January 13, 2007, back to the end of December. Without further adieu, here are my workouts of the day.
01-13-07
Capoeira - 2 Hours
01-11-07
AM
Hill Sprint Pyramids
1. Push ups
2. Hill Sprint
3. Jog Down Hill
10-9-8-7-6-5-4-3-2-1
Perform 10 Push Ups, sprint up hill, jog down, perform 9 push ups, and so on...
~~~~~~~~~~~~~~~~~~~~~~~~
PM
Animal Kingdom Circuit (10/10 Yards)
1. Walking Lunge (The Hunter)
2. Gorilla Walk
3. Forward Crab Walks
4. Aligator Crawl
5. Frog Jumps
6. Bear Crawl
7. Inch Worms
Each exercise is performed one after the other for 10 yards forward, and 10 yards, returning for 6 sets, with 1 minute of rest.
01-09-07
Hill Sprint Pyramids (10-9-8-7-6-5-4-3-2-1
1. Mt. Climbers
2. Sprint up hill
3. Various Push Ups (Hindu, diamond, pike, 3-1,wide, narrow,etc.)
4. Jog Down Hill
01-08-07
1. Sandbag clean-squat-press
2. Bodyweight Flyes (w/Jungle Gym)
3. Lat Pulldowns w/ 60lb band
4. Rollouts w/ Ab wheel
Each exercise is performed for 1 minute, for 5 rounds, with 1 minute rest in between each round.
01-06-07
Capoeira - 2 Hours
01-04-07 (30sec/30sec/45sec/45sec/1 min/1 min)
1. Tibata Squat
2. Push ups
3. Knee to Elbow in push up position
4. Mt. Climber
5. Jump Rope
Rest between rounds - 1 min/1 min/45 sec/45 sec/30 sec/30 sec)
01-03-07
1. Ground 2 sky squats
2. Burpees
3. Capoeira Lunge
4. Pike Push ups
5. Jump Squats
Each excercise is performed in the following pyramid fashion:
(10-15-20-15-10) with 1 minute rest in between rounds.
12/28/06
1. T squat
2. Diamond Push ups
3. Split Squat
4. Spiderman Crawl
5. Roll Outs w/ Ab Wheel
1 minute intervals/1 minute rest/ 5 rounds
12/27/06
Supersets - 40 sec work/20 rest for 6 minutes each
1a. Alternating punches with 30 lb Resistance Band
1b. Swimmers with 30 lb resistance band
2a. Mt. climbers
2b. Skaters
3a. Hindu Squat
3b. Umpahs (thanks Jon for this little gem)
4a. 10 lb Med Ball Overhead toss and squat
4b. 10 lb Med Ball Slams
Note: yikes! can you say "sweating like a pig?" This workout was very intense. You never realize how long 6 minutes can really be...geez. I loved this one though.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
With so much going on, I missed out on posting my recent workouts. So, I am going to give you the full recap from yesterday, January 13, 2007, back to the end of December. Without further adieu, here are my workouts of the day.
01-13-07
Capoeira - 2 Hours
01-11-07
AM
Hill Sprint Pyramids
1. Push ups
2. Hill Sprint
3. Jog Down Hill
10-9-8-7-6-5-4-3-2-1
Perform 10 Push Ups, sprint up hill, jog down, perform 9 push ups, and so on...
~~~~~~~~~~~~~~~~~~~~~~~~
PM
Animal Kingdom Circuit (10/10 Yards)
1. Walking Lunge (The Hunter)
2. Gorilla Walk
3. Forward Crab Walks
4. Aligator Crawl
5. Frog Jumps
6. Bear Crawl
7. Inch Worms
Each exercise is performed one after the other for 10 yards forward, and 10 yards, returning for 6 sets, with 1 minute of rest.
01-09-07
Hill Sprint Pyramids (10-9-8-7-6-5-4-3-2-1
1. Mt. Climbers
2. Sprint up hill
3. Various Push Ups (Hindu, diamond, pike, 3-1,wide, narrow,etc.)
4. Jog Down Hill
01-08-07
1. Sandbag clean-squat-press
2. Bodyweight Flyes (w/Jungle Gym)
3. Lat Pulldowns w/ 60lb band
4. Rollouts w/ Ab wheel
Each exercise is performed for 1 minute, for 5 rounds, with 1 minute rest in between each round.
01-06-07
Capoeira - 2 Hours
01-04-07 (30sec/30sec/45sec/45sec/1 min/1 min)
1. Tibata Squat
2. Push ups
3. Knee to Elbow in push up position
4. Mt. Climber
5. Jump Rope
Rest between rounds - 1 min/1 min/45 sec/45 sec/30 sec/30 sec)
01-03-07
1. Ground 2 sky squats
2. Burpees
3. Capoeira Lunge
4. Pike Push ups
5. Jump Squats
Each excercise is performed in the following pyramid fashion:
(10-15-20-15-10) with 1 minute rest in between rounds.
12/28/06
1. T squat
2. Diamond Push ups
3. Split Squat
4. Spiderman Crawl
5. Roll Outs w/ Ab Wheel
1 minute intervals/1 minute rest/ 5 rounds
12/27/06
Supersets - 40 sec work/20 rest for 6 minutes each
1a. Alternating punches with 30 lb Resistance Band
1b. Swimmers with 30 lb resistance band
2a. Mt. climbers
2b. Skaters
3a. Hindu Squat
3b. Umpahs (thanks Jon for this little gem)
4a. 10 lb Med Ball Overhead toss and squat
4b. 10 lb Med Ball Slams
Note: yikes! can you say "sweating like a pig?" This workout was very intense. You never realize how long 6 minutes can really be...geez. I loved this one though.
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