In Fitness, You Deserve What You Get

I’ve heard it said that nothing in life is easy. Have you ever tried failing, quitting, stopping, or even just not caring?  That is about the only easy stuff in life, and those things, my friends, are a dead-end road to complete misery. So indeed it does seem like everything in life that is worth having is totally worth fighting for, the same as the things in life that seem to come easily are less appreciated and sometimes are taken for granted.

Our physiques and health is no different.  When being healthy is a fight, a real fight, the fight makes you appreciate your health to a degree that would confuse other people. When you have to go to war in your cerebellum to get your body off the couch and out the door for a run, or you have to dig deeper than you think you should to convince yourself to go to the gym, don’t you know that in and of itself is sweet victory.

When is the last time you had an amazing workout, only to the leave the gym thinking, “that was a waste of time” ??? NEVER!!!! But how often are we getting ready for bed, kicking ourselves for not making time for the gym?  I’ve even said out loud, “Darn it’, I should have gone to the gym when I was thinking about it”!

If you’re not willing to fight for what you want… You deserve what you get.


Click on the Links to see video instruction for exercises from FitStudio 

6:45am Shoulder Couplet Workout & Cardio

#1 SUPERSET – No rest between A & B. 30 seconds rest between sets.
A: 15 reps Seated Hammer Strength Shoulder Press
B: 15 reps Reverse Pec Deck (Alternative workout with bands: Reverse standing fly)
5 Sets

#2 SUPERSET  – No rest between A & B. 30 seconds rest between sets.
A: 15 reps Lateral Raises
B: 15 reps Seated Dumbbell Arnold Press
5 Sets

A: 15 reps Front Raise
B: 10 reps Standing Alternating Dumbbell Press (Alternating left & right arms, we call them Ladders)

CARDIO: 500 Calories of Elliptical (32 minutes)

5:45 Arms

#1 SUPER SET – Complete both A & B back and forth with little rest PRN
A: 10 reps Standing Straight Bar Curls
B: 10 reps Standing Pulley Tricep Extension (with Rope Attachment instead of handles)

#2 SUPER SET – Complete 2 sets of A then 2 sets of B, repeating 5 times with little to no rest.
A Right: 10 reps Seated Concentration Curl
A Left: 10 reps Seated Concentration Curl
Repeat x 2
B Right: 10 reps Tricep Kickbacks
B Left: 10 reps Tricep Kickbacks
Repeat x 2


About Steve Pfiester

Certified CrossFit, TRX, Kettlebell Athletics Trainer with a B.S. in Physical Therapy. Owner of Longevity Max Fitness and BCx Boot Camp.

Posted on October 24, 2012, in Motivation, PfiesterUrThoughtsOnThis and tagged , , , , , , , , , , , . Bookmark the permalink. 2 Comments.

  1. As I wrote over at Bonnie’s : Been fighting for it for years & when I hit 55 next month – it will still show! 🙂

  1. Pingback: Fit or Food: What Do You Want Most? « pFIT blog

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