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

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.

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

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

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

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

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.