Author Archives: Steve Pfiester

Nano 4.0 Product Review & Workout

The following post is sponsored by FitFluential LLC on behalf of Reebok.

REEBOK Anyone who knows me realizes that I have a long term relationship with fitness and a love for clothes. People close to me also know I have a huge addiction to anything “food”. I’m often asked if I “jones” salty or sweet. My reply is always…. YES!

Because of my complete love affair with deliciousness, it is a complete blessing that I love fitness and apparel so much to offset my weakness for food.

REEBOK NANO 4.0

One of the huge perks of working in the fitness industry is the opportunity to try cutting edge fitness programs and products. Lucky me, because both clothes and food both fit into this category of bliss. So, now, imagine my delight as I drove into my drive way and discovered a package from rebok begging to be ripped open.

Secretly, I was hoping for a package from Cheese Cake Factory, but Reebok is definitely a close second. As I tore into the package, it became evident I was about to discover a new pair of shoes.

reebok clothing

What jumped out was a sick pair of black and red Reebok Nano 4.0’s. Woo Hoo!

This was over the top because of all the black and red gear I have to accessorize with these new shoes. (See, I am comfy enough with my “mextroality” that I enjoy accessorizing my dibbs – and even my wife.) As I slid the first shoe on my foot I felt like Cinderfella. It fit like a glove. Now, all I had to decide is what kind of carnage do I want to impose them to?

Reebok Nano 4.0 Nanos And…?

Since the Nano 4.0 are pretty flat and a super stable shoe, this makes them great for leg day. The Nanos were made for squats, box jumps, dead lifts, double unders, burpees and lower body conditioning workouts – so legs & conditioning it is!!

The rest is history, and it went like this: (spoiler alert: the Nano 4.0 rocked the test)

Lower Body Conditioning Circuit

reebok nano 4.0Do the follow circuit for 5 rounds, following this time table: 

Round 1: 50 seconds on, 10 off
Round 2: 45 seconds on, 10 off
Round 3: 40 seconds on, 10 off
Round 4: 35 seconds on, 10 off

Round 5: 30 seconds on, 10 off

(Click on the exercise to view video instruction)

Overhead Squats

Plyo Box Jump

Alternating Overhead Walking Lunges

Burpees

Wall-sits

Once you’re done, don’t forget to stretch out, have a protein shake and post your workout on facebook! You know what they say, “if you don’t post your workout, it’s like it never happened”. lol

reebok nano 4.0

 

Here’s a matching graphic for this workout:

Legs and Cardio Workout Nano 4

 

 

Just a “Regular” Guy Trying Probiotics

The following post is sponsored by FitFluential LLC on behalf of Florastor.

health nut

I am definitely one of those people who wouldn’t be caught dead worrying about gluten free potato chips or even msg.  I know, that’s awful but true.  I do care about my health and feeling good but I am a “big picture” kind of guy.  I laugh at people that obsess about only eating organic food but continue to be 30 pounds overweight and have a resting heart rate of 80 bpms. What’s the point in eating perfectly healthy, but suffering from being obese and out of shape? I call that majoring in the minors – when you focus on the small stuff and miss the big stuff. However, I do believe the small stuff matters, if you are adding to an already healthy lifestyle.

florastor

I’ve always been curious about probiotics.  I’ve shied away from the topic because I just wasn’t aware of the benefits, nor my need for them.  Now, after a little research, along with a great opportunity and education from a leading probiotic company (Florastor), I find myself in a position where I think I could benefit greatly from probiotics.

steve pfiesterJust recently I had a traumatic injury at work, and was forced to take heavy doses of antibiotics.  I was shot with a 40 caliber hollow point round that took a big chunk of leg with it as it passed through both legs. This is a picture of me, with my bandages on my legs and my dog, Marley. The medication took a toll on my body in a lot of ways.  I know it was healthy for my wounds, but what about the negative affects antibiotics play on the rest of the body?

Hard core antibiotics kill all bacteria – good and bad.  I am aware of the “good flora (bacteria)” that exists in our bodies to maintain proper digestion, but I had no clue how this balance also affects our immune system, water balance, mood, and even energy levels.  To make things worse, I decided right away not to let the gun shot injury keep me down.  I am a fighter and I am gonna fight regardless of anything (I thought).

florastor

allergic reaction to AleveI started training for a bodybuilding show 3 days after getting out of the hospital.  I could barely walk, let alone do squats or lunges, but I continued to try my best.  Between aforementioned antibiotics, and now the increase in protein supplements and meal replacements, my body was in complete shock.  My immune system was reacting to everything, especially a near death reaction (out of the blue) to Advil and Aleve.

I have never been allergic to anything in my life, and now I cant take the one medication that actually gets me through intense training – not to mention my legs were still hurting like crazy, especially after trying to work lower body in the gym.  But here I am, completely reacting to Advil (photo of my crazy hives. Have you seen Hitch. Yep, that was me!).

I was learning that stress, diet, trauma, medications, and just plain ole life, can play a huge part in altering our bodies digestive health, and the biggest player in regulating immune function, nutrient absorption, and toxin excretion is our digestive tract.  My digestive tract was struggling, and I could feel the evidence of this in my mental, physical and emotional health.  What a perfect time to try out this “foreign idea” of probiotics.

FlorastorI’ve been taking Florastor for about 3 weeks.  The first thing I noticed was more regularity (but not anything crazy – meaning this is in no way a laxative or anything). Soon after, more energy.  I was unaware how probiotics affect water regulation, but it definitely does.  My mood and energy are restored to how I felt before I started training for the bodybuilding show.

I also noticed other small perks that I wasn’t even looking for.  My skin was better, my cravings were controlled, and all and all I just felt better.  Placebo? Perhaps when it comes to mood, but the other changes were very definite.  I still haven’t had the guts to try Aleve again, but that will be a blog for another time.

Does It Work? My Answer…

So, all in all, I’m pretty convinced that Florastor Probiotics are effective and making me feel healthier!

Here are some cool tidbits of info…

florastor

 

 

The Pfiesters Love Pfitness

Here’s the latest video of Bonnie & I doing what we love.

ABC Butt & Abs Treadmill Workout

This is one of my treadmill workouts for the butt and abs Bonnie posted on her blog. Try it out and see how you can turn your treadmill into a full body gym!!

Here’s one of the videos I did that shows some of the moves.

PFITblog

Millions of people buy treadmills with high hopes of using them to get fit, only to have them collect dust – or in Brittany’ s case, hang clothes (as you can see here in her picture from her  blog )!

It’s understandable. Walking on a treadmill can get boring. However, there are ways to keep it fresh! It’s time to take the clothes off the treadmill and put it to good use again – and this time, you can do MORE than just walk on it it!

You can burn calories, while firming your glutes and core, on your old treadmill with some fresh new treadmill moves – all with the treadmill running at only .5 – 1.0mph. Take it slow, practice the moves first and then get ready to feel the burn!

GLUTES, CARDIO & CORE!

– 5-minute warmup:
Light jog or power walk

B – Treadmill Circuit:
1. 1…

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Goodbye 2013: Live With Fire in ’14

FitFluential LLC compensated me for this post. All thoughts and opinions are my own.

My 2013 literally ended with a “BANG“! On Friday December 13, 2013, I was standing in my office at Max fitness when I heard the most violent and sharp “POP”.  I was a 12B (combat engineer) in the army, and immediately my training from Ft Leonardwood was recalled in the split seconds that followed the sound of an explosion.  The room was instantly filled with powder residue and my ears were ringing as I walked around the small office disoriented and confused.  I remember thinking that I must have set off a small device designed as a prank.  A few seconds later, still confused, I realized if it were a prank, something had gone horribly wrong.

gunshot woundMy legs were aching and bleeding badly, like someone took a baseball bat to my knees, yet still I stood. I never thought to call out for help, as I was still dazed in my office with the door shut and the light off.  I’m not sure how long I would have stood there bleeding trying to make sense out of this if one of my employees hadn’t thought to check on me. He entered the office and immediately says “oh Steve, you’ve been shot”.  As much as I was totally confused about having been shot when I was by myself in my office, I was relieved to know why I had holes in both legs.

Gunshot wound

He laid me down and we began working on getting the bleeding stopped, and my staff called paramedics for help. As I started making sense out of the gun shot, realizing it wasn’t a small bomb, I was able to calm my mind a little in the bloody smoke filled office.  With the confusion subsiding, my legs began to start hurting. And hurt they did…  The 40 caliber hollow point round had come from an adjacent office through my legs and continued into another office finally stopping in a metal cabinet. The powder residue that seemed like an explosion was merely the powder from the bullet going through drywall. With everything coming together in my head, this is the point where I was finally calming down, except for the pain… I picked up my phone and started taking “selfies”.

Steve PfiesterHaving a degree in physical therapy I know the damage and destruction that an accident like this can have on arteries, bone and nerves. My legs felt paralyzed and I was bleeding from both thighs.  At the time I was thinking the worse. Did it hit my femoral artery? My leg hurt with an intensity I’ve never felt. Surely both femurs were broken in pieces.  Hitting nerves never entered my mind until the bleeding slowed. Oh, the relief that overwhelmed me as I sat up and could move both feet. Praise God! I’m not paralyzed, just wounded.  The bleeding began to slow, which confirmed no arterial damage, and I was able to bare weight as the paramedics put me onto the gurney for transport.

gunshot hole

The 40 caliber bullet went through 3 offices, 2 legs and and a filing cabinet.

Super long story short, I spent the rest of the night in the ER learning how blessed I truly was that both legs were just soft tissue damage. How could a 40 caliber hollowpoint round from about 5 feet away go through both legs and not cause any permanent damage? I will tell you how – but that’s another blog for another time.

I wanted to tell you this story for a few reasons.  One, first and foremost, how can any of us ever deny that our maker is merciful and full of grace to watch over us, even in the times we let our guard down the most. Second, no matter what circumstances we deal with throughout our lives, we HAVE to believe we are allowed to endure them to make us stronger – emotionally, physically, mentally, and yes… spiritually!  There is not one single thing you’ve ever experienced in your life that could not be used to make you a more loving husband, a better father, a better friend, or even a better athlete.  Reebok has a slogan that me and other bloggers use when we use social media, and never has it meant more to me than these last 2 weeks.  #LIVEWITHFIRE

steve and bonnie pfiester

Reebok livewithfireThis my friends, is my plea to you. LIVE WITH FIRE! In everything you do, resolve to yourself that everything you experience can make you better. Yes, even the messes we make ourselves. Those are especially the best in making us better. I no longer believe in coincidence, or luck (good or bad). I believe in “providence”  that all things can work together for good. But that is completely up to us and what we believe about our situation!

NO whining, no unforgiveness. Be patient and think about your circumstances and how they can soon (not right now, but on the on the end of whatever it is) grow you into who you are supposed to become!  Live with fire, take those lemons, and make lemonade!!!!

Reebok NanosagePS: A very special thanks to Reebok for the timely delivery of these super comfy shoes that I would highly recommend the next time you are shot in both legs and can’t put on regular shoes. lol These are the Reebok Crossfit Nanossage. They are designed to help you decompress post workout (or post shootout!). They are even machine washable, just in case you get blood, I mean sweat, on them. 😉 They are so soft you will want to purrrrr.

Inspired by the foam roller, this shoe is built on a natural last and features a 4mm drop with ultra soft cushioned foam. Dual web pull entry allows for easy on, easy off – thank goodness for me, they were indeed easy on, easy off! The perfect recovery shoe!!

Reebok Nanossage

Reebok Black Friday

FitFluential LLC compensated me for this post. All thoughts and opinions are my own.

Happy Thanksgiving to all my “pfit” friends.  I am writing to you in a complete food coma.  I know a lot of people who are gearing up right now ready to take on Black Friday with a vengeance.  Ready to fight off any worthy opponents that want to wrestle for the last pair of 1/2 off size zero True Religion.  I say fight back… Fight back on line.  You can start shopping Reebok gear right here in your “jamies” never leaving your food comatose state.  Just check out these links below to the great deals that start Friday Nov 29th.  One of the most fun opportunities is to win a gift card to create your very own Shoes.  Recently I had a chance to make my own and it was as much fun making them as it is to wear them.  Miss the crowds but don’t miss out on these deals…

Win A Pair of Custom Reeboks

Screen Shot 2013-11-03 at 1.28.46 PMCheck out the Black Friday Deals, including discounts on Nano 2.0s and BOGO specials!!
ENTER HERE to WIN a Gift Card to create your very own custom Reebok shoes!!!! COMMENT BELOW to ENTER and I’ll announce the lucky winner Monday! 

CLICK HERE to design your own shoes!

Black Friday Sale!

Reebok Sale

Reebok Nano 2.0’s for $75.00 with the promotional code “NANO”

Nano 2.0 Product Info:
The next generation Reebok CrossFit Nano 2.0 is here! You the community have asked for more flexibility and breathability while maintaining stability in your footwear. The same low profile platform balances cushioning and low-to-ground feel so you can stay quick, safe and comfortable through the toughest of WODs.
  • Breathable mesh upper for added ventilation
  • Low-cut for added mobility, upper designed for lateral support and stability
  • DuraGrip print along the toe cap makes it durable for a longer use
  • High abrasion rubber outsole for improved durability
  • Full length low profile with EVA midsole for cushioning and low-to-ground feel
  • Forefoot flex grooves for added flexibility

Buy any apparel item, get a second 50% off. The code will be “BOGO”

Reebok BOGO

(runs 7:00pm on Thanksgiving through Sunday, December 1st on www.shop.reebok.com)

Custom Shoes: Come and Get It

FitFluential LLC compensated me for this post. All thoughts and opinions are my own.

paul-jrWhat if you were charged with designing a custom motorcycle, or overhaul the muscle car of your choice?  Money didn’t matter, and you would be able to drive it within a month.  Ok, lets dial this down a little.  I do have a complete car fetish and I really enjoy my custom “sled”… but when it comes to shoes, I am just as big of a freak.

Reebok wanted me to design a custom shoe using their website.  I was completely stoked.  In my head I was going to design the most sick shoe ever known to mankind.  I’ll whip it up and blog about it and be done in about an hour… #EPICFAIL

reebok nano About 2 hours into it, I still haven’t even picked the base shoe I wanted to use. I love the Nano Speed that I have had for about 3 months, and I have so many different other shoes that are amazing, ugh. Where do I start? So, I started thinking. What is my most versatile “go-to” shoe? By far, it is my NANO 2.0 (below). They are over a year old, and I will wear them till they fall off my feet. Originally designed for CrossFit WOD’s, I use them in everything from boxing and wrestling, to my Olympic lifts, plyo’s, to sprinting, to Disney’s Animal Kingdom (pictured right), to church – yes, even wearing them out with my sunday best. And, no, I don’t go to church in spandex, fanny pack, and tanl (well, mostly I don’t).  OK, task one, complete.  We are making NANO 2.0‘s!

Screen Shot 2013-11-03 at 1.28.46 PM

I click on the website and begin to design my own Nanos again.

You can pick a general design that exists already or you can start with a total clean slate. “Alrighty”, I’m thinking. “Be original”, I’m thinking.  “Holy Crap its been another two hours”, I’m thinking.  YIKES!  The entire process is completely addicting!  Its hard because there are literally thousands of combinations – and they all look amazing.

Back to the drawing board.

nano blank

I decide to peruse what others have designed as well as looking at past reebok designs.  I’m still desiring to have a one off shoe. My pride wont let me even think about borrowing a design – well, sorta. I find a few that are definitely along the lines of what I imagined, I just needed some inspiration to get there. Truth be told, I would have saved myself about 3 hours if I would have sucked up my pride and looked at the amazing shoe designs that Reebok has already created.

reebok custom shoesNevertheless, off I go. I even add my own little inscription, taken from King Leonidas I at the Battle of Thermopylae. When the Persians demand for the Spartans to lay down their weapons Leonidas says to the Persians, “Molon Labe” (Come and Get Them). Do you see now why this shoe must exude some serious attitude. You cant inscribe that on a pink sneaker (not that pink sneakers aren’t cool).

By the end of this really fun ordeal I have no less than about 15 designs. I have the narrowed down to 6 (below).  I believe I can really choose between two.  It has really become a win-win scenario. They are both going to leave me with a pair I love, and a pair that I am going to have to have eventually anyway. Very sneaky Reebok, I see how you work. LOL

At the end of the day, thank you Reebok for this amazing opportunity to build my own Nano 2.O‘s. They truly are, to me, the most versatile shoe on the market today. But in the future, just send me one of your kick-butt designs.  I definitely can’t make it any better than the great designs you already have!

Black Nano

 

HARD CORE: Upper Body & Core Workout

LiveExercise Hard Core WorkoutThis conditioning circuit will toast the shoulders and core. Do this one circuit alone, or do all the workouts (including this one) in our last LiveXfit show (Episode 7) at LiveExercise.com (or on Live Exercise on Roku).

WARNING: Don’t go to a comedy for a few days, your sides will be too sore to laugh. 😛

CLICK ON EXERCISES FOR INSTRUCTION.

10 Double Unders
10 Push Ups
10 Squat Thrusts
60 Seconds of Plank

Do 3 Times Through with NO rest between exercises. Add more rounds for more intensity!

Lean Legs Women’s Workout: 4 Exercises, 30 Sets, 400 Reps

Lean Leg WorkoutIt is rare women want big bulky legs. Normally, they way long, lean and mean looking smoking hot thin, but fit legs. Here is a workout that is designed to develop tone lean legs. Give it a try and let me know how you like it.

Resistance: Adjust the weight for your strength. The weight I am listing below is the average weight of my clients did. Even if you can go heavier, the key to this workout is not weight, but repetition with little rest. If it isn’t challenging enough, you need to reduce rest time and/or increase resistance (and depth of squats).

Rest time: To help you gage rest time, my suggestion for little rest would be approximately 20-30 seconds. Moderate rest would be closer to 30-45 seconds. Regular rest (like standard weight training) would be approximately 60 seconds rest).

7 Sets of DEEP Squats

deep squats

Trainer’s Note: Squat below 90 degrees, holding your core tight, keeping your back straight and driving each rep with your heels.

45lb Bar X 15 (very little rest)
65lb X 15 (very little rest)
75lb X 15 (little rest)
85lb X 15 (moderate rest)
95lb X 15 (moderate rest)
75lb X 15 (very little rest)
65lb X 15

3 Sets of Leg Extension

leg extensions

40lb X 15 (minimal rest)
50lb X 15 (moderate rest)
60lb X 15

Note: Increase weight if this is too easy. Machine tension varies per machine.

7 Sets of Hack Squat 

hacksquats

0lb (just the rack) X 15 (very little rest)
25lbs X 15 (very little rest)
50lbs X 15 (little rest)
75lbs X 15 (moderate rest)
100lbs X 15 (moderate rest)
50lbs X 15 (little rest)
0lbs (just the rack) X 15

Note: The Hack Squat rack, or sled, can weigh from 45-75lbs.

3 Sets of Leg Extension 

50lb X 15 (30 seconds rest)
50lb X 15 (30 seconds rest)
50lb X 15 (30 seconds rest)

10 Sets of Hamstring Curls

10 Sets of 10 reps at 45lbs, with 10 seconds rest

leg curls

FitFluential LLC compensated me for this post. All thoughts and opinions are my own.

The Ultimate Cross Training Shoe: Speed Meets Strength

FitFluential LLC compensated me for this post. All thoughts and opinions are my own.

I was asked to review a new product produced by Reebok specifically for “CrossFitters”.  Before I give you my review, which is pretty positive, I want to explain CrossFit and cross training in general.

box jumpsAt first glance CrossFit has an almost cult like following, ok.. at second glance too.  However, there is a lot of merit to there philosophies, and methodology.  Many of us are already “CrossFitting” we just don’t know it yet.  You may not subscribe to an official web site or be a member of a “Box” (a CrossFit gym) but you might already be interrupting your weight training to jump rope or superset you squats with a quick set of pull ups or a run.  If so, you are cross training and that is the basic premise of cross fit.

(The red shoes in this picture are the Nano 2.0)

reebok crossfit workout gearOne of CrossFit‘s mantras is to train to be ready for anything. This variety of ever-changing routines using mostly real world functional training, means you will find yourself executing several different disciplines of fitness though out a single workout.

Reebok has set out to give these athletes the best gear possible to help them accomplish the task of expecting the unexpected.  The New Cross Fit Nano Speed is a hybrid shoe that allows for safely executing heavy lifts by a low profile design, yet gives amazing support for moderate distance during a run.

You don’t have to be a CrossFitter to take advantage of this gear.  If you are like me, and enjoy lifting, but you also know you get a huge benefit from plyometrics, 3-5 mile runs, a little hit training, while you know your first love will always be the weight floor, then I think you can maximize your training by using this gear.

reebok crossfit nano speedWhen I put them on, I was skeptical, because I didn’t want to do a lot of leg press and heavy lunges in a running shoe.  But, indeed, I was pleasantly surprised how my foot was still getting solid feedback from the floor, giving me plenty of stability – and them knowing I was wearing a runner, I felt the shoe itself almost daring me to pull out a 400 meter sprint after every set of leg press.  It was marvelous… it sucked… but it was marvelous.

Here’s an example of a workout where a cross training shoe is awesome. The only thing it’s missing is the runs (just because they can’t actually shoot us leaving for a run).

 

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