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Nano 4.0 Product Review & Workout
The following post is sponsored by FitFluential LLC on behalf of 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.
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.
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?
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
Do 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)
Alternating Overhead Walking Lunges
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
Here’s a matching graphic for this workout:
Post Competition Leg Workout
I just competed in a bodybuiding competition in Port St Lucie, Florida Saturday, August 24th with 10 other athletes from Team Max (our competition team of bikini, figure, bodybuilding and physique athletes) from our gym, Max Fitness Club.
I trained and dieted for this event for about two months, counting every calorie in and every calorie out. I treated every rep of every exercise as if someone else was doing it better. I did 3-a-day cardios and worked my abs harder than I ever have before. I truly pushed my body to what I felt was the limit. The outcome? Awww sweet success, but what do I do now?
I decided I would compete again in 4 weeks, with some of my clients, so there is no way to take a week off (which is what I would usually do to allow my body to heal). So, here I sit Monday morning having to do legs and my body is still so achy, sore, and depleted from the crazy carnage from the weekend. I strap on my new favorite lifting shoes, my new Nano 3.0’s and off I go!
I decide that whatever I do today will need to be submax, and less intense – maybe I’ll add a little more rest time and decrease the resistance. Off I go…
POST COMPETITION LEG DAY… just to get started again
Quadriceps and glutes:
A. Leg press
Five sets starting very light and adding resistance every set for five easy sets,
Set1: 2 plates X 30 reps (wide foot placement)
Set 2: 4 plates X 30 reps (moderate foot placement)
Set 3-5: 6 plates X 30 reps (3 each side) (alternating foot placement from narrow to wide)
NOTE: the Nano 3.0 gives great feed back and response while doing leg press. Love that feeling.
B. Deep Squats
Five sets starting ridiculously light and working my way to just 135. All I want to day is to stretch out the carnage from flexing this weekend. I need to move the weight through a long range of motion safely.
Set 1: 95lbs X’s 20 reps (deep as safely tolerated)
Set 2-5: 135 X’s 20 reps (deep as tolerated)
NOTE: the Nano 3.0’s provide stability and true feel from the floor through the lift that you just cant get with any other shoe outside of a oly-lifting shoe.
C. Leg Extension
let’s keep this slow and methodical. Five sets using each rep as an opportunity to squeeze theses muscles into a full contraction.
set 1: 100lbs X’s 15
set 2: 120 X’s 15
set 3: 140 X’s 15
set 4 150 X’s 15
set 5 160 X’s 15
NOTE: in most open chain exercises (where your feet aren’t planted or connect to a machine’s surface), the only benefit the Nano 3.0 has to offer is how cool it makes me feel wearing it,,, lol
So there it is… my post competition workout. I hope this helps you after a race, a meet, or any competition. After meeting our fitness goals, and competing, it is always hard to find a way to “restart”. But follow this easy 2 step guide:
Step 1: Pick a goal
Step 2: Go to the gym
Yep, it’s pretty much that simple.
FitFluential LLC compensated me for this post. All thoughts and opinions are my own.
Build-A-Thruster Kettlebell Workout
This killer kettlebell workout works your core, shoulders, legs and glutes, as well as your cardio. If you don’t have a kettlebell, you can use a dumbbell – or even a gallon of water! Click on each exercise to view video instruction.
- 10 Burpees
- 10 Front Squat RIGHT
- 10 Kettlebell Push Press RIGHT
- 10 Kettlebell Thruster RIGHT
- 10 Burpees
- 10 Front Squat LEFT
- 10 Kettlebell Push Press LEFT
- 10 Kettlebell Thruster LEFT
Do 3 Rounds!
New Reebok Shoes:
Reebok One Cushion – This is Reebok’s newest shoe. It’s designed to maximize comfort and performance for runners with a neutral gait and a strong arch. Although it’s designed for running, it seems to make a great cross-trainer too since it’s relatively flat. Here was my formal review: “The landing is the best part. I get great feedback from the ground and at the same time reebok ONE provides such a soft landing. It felt very comfortable throughout my first run. I conditioned in them yesterday (crossfit style workout) and they gave me the support I needed, and then some. It’s only been a few days, but so far this is great shoe!”
FitFluential LLC compensated me for this post. All thoughts and opinions are my own.
How to Live With Fire
Recently I’ve given much thought to Reebok’s campaign to #LIVEWITHFIRE. From time to time I get philosophical and sort of lost in abstract thought of the weirdest things. So this blog is me inviting you for a road trip with me and my brain. Turn the music up and take a look around my cerebral cortex as I ponder what it is to “Live With Fire“.
Living With Fire is NOT Complacent
First, I think about what it isn’t. Living with fire is not complacency. I think its important to be fulfilled, and even satisfied, about where you are going – but maybe not be overly satisfied with where you are. Content with your present, but pressing on to be all who you were called to be.
Living with fire is not living with rage, or resentment. That state of mind can drive us to overcome and accomplish a lot of things, but to what cost? In that frame of mind, we are rarely satisfied in accomplishing anything except vengeance, and still are never satisfied. No, friends, that is NOT living with fire.
Tenacity, perseverance, consistency, courage, willpower – THESE are a few defining characteristics of what it means to me to #LIVEWITHFIRE.
1. Living With Fire is: Tenacity
Tenacity is defined as the quality of being determined to do or achieve something. And I love the following definition: firmness of purpose.
2. Living With Fire is: Perseverance
Perseverance is next on my list of defining this Reebok Mantra. Perseverance is definitely a synonym for tenaciousness, but lets further define living with fire by defining perseverance with a definition from Webster: continued effort to do or achieve something despite difficulties, failure, or opposition. To me, living with fire comes alive in the second part of this definition; to continue DESPITE difficulty! I think I should end the blog now – but I wont.
3. Living With Fire is: Consistency
Consistency brings the “ing” to the phrase. See, to live with fire could be mistaken as a moment in time, but livING with fire gives the idea of continuing to strive for that “pressing forward” . To be consistent in our quest to live with joy and zeal for more in life. Consistency could have a couple of different meanings. Both of which I believe are applicable.
The first, is degree of firmness, density, viscosity, or resistance to movement or separation. Our ideals and level of effort should have a routine firmness. Not hot and cold, not soft and hard, but consistent effort in every attempt. Then, the more traditional thought for the way we describe consistency is the ability to be asserted together without contradiction. This would also be the idea to live beyond contradiction, above reproach. (We all fall short here, but when we get it right what victory we have.)
4. Living With Fire is: Courage
This brings us to courage on my synonym list of living with fire. Webster says courage is: mental or moral strength to venture, persevere, and withstand danger, fear, or difficulty. Interesting that courage is not the absence of fear, but for someone to withstand fear or difficulty.
In other words, to persevere even in the face of fear. OK, I hear! WHOA!
5. Living With Fire Requires: Will Power
Lets finish our thoughts of Living With Fire by defining “WILL POWER”: The strength or will to carry out one’s decisions, wishes, or plans. This definition left no discussion for feeling or emotion. The idea is to DECIDE on what you want and SEE IT THROUGH – not allowing circumstance or excuses to compromise your decision!
What if we all “lived with fire”, in learning more, loving more, living more? I believe the key is in the desire. Decide what it is you really want. Dig deep to find a burning desire to accomplish or acquire it with a relentless, stubbornness that knows no quit. Never never never give up!
I believe this so much, I tattooed it on my body:
SEMPER PERSEVERA – Meaning, Never Give Up.
Here are some pictures of some amazing athletes who clearly Live With Fire and never gave up – even when they had some pretty awesome excuses. If this doesn’t inspire you, I don’t know what will.
FitFluential LLC compensated me for this post. All thoughts and opinions are my own.
Sculpting Better Legs: Simple Leg Workout to Improve Your “Sweep”
If you have been following this mess I call a blog at all for the last 5 months you may have heard me whine and whine about my knee. If not, you’re in luck because here I go again. 5 months ago I was getting ready for my first ever MMA tournament. I know,… shut it! But anywho, I was gonna try. Here’s a shocker: my 42-year-old butt got tore up by a 19-year-old monster. I tore my medial meniscus and sustained a 90% tear to my MCL. I was devastated, but now I’m back and I want to not only return to competing, I want my quads bigger and stronger than ever. The area I want to focus on for this workout is the Vastus Lateralis, the largest and most outer portion of the thigh.
How to Improve Your Sweep
How do we isolate out the vastus lateralis muscle, or as we call it in the physique world, “the sweep”? Vastus externus or vastus lateralis, depending on your A&P professor, is the largest of all the quadricep muscles. The action of this muscle is to extend the tibia or shin bone at the knee, but I’m here to help you learn how to perform knee extension to isolate out the other muscles that synergistically aid in this action. In sculpting, it is very important that we learn isolation. Whether we are a bodybuilder, a bikini competitor or a stay-at-home mom that wants to scult their body, we can all use these principles to learn to sculpt nicer legs.
Target Training
Fat burn or spot reducing fat can not be limited to specific areas of the body, no matter what “bogus science” and pills tell you. However, sculpting most assuredly can be reduced to a single area, action, and in some cases, specific fibers of a specific muscle – all based on how we execute the exercise. You don’t need a degree in kinesiology to learn these principals, just a little common sense is all.
So, how do we excite and fatigue the fibers of our outer quad to hypertrophy our SWEEP?
Narrow-minded
Ok, so here is one exercise you should be narrow-minded about. Narrow is better when we talk about our stance to accentuate or facilitate the contractile tissue of the outer quad. So lets think narrow when doing squats and leg extensions. Whatever exercises you do, stand with a more narrow stance (feet together). You may stop and ask, does that mean if I stand wide, I will work my inner thigh and medial quads? Yeppers! Now you are getting it. (another blog perhaps) Moving on…
Self-Centered
With leg extensions, it’s all about being self-centered – literally. If you point your toes outward, you are working the vastus medialis, the tear drop shaped muscle on the medial side (inside) of the legs close to the knee. Since we want to work the opposite side of the legs, then (yes, you guessed it) we want to point our toes in the opposite direction, pointing toes together. Note: this doesn’t work by just pointing the feet from the ankle down, the whole leg must internally rotate to the center to excite the appropriate muscles.
Here is an example of my own leg workout where I use these same principles to improve my sweep.
Yesterday’s Leg Workout
Warm up: 4 sets / 20 reps
Deep weighted walking lunges (35-50 pound dumbbells) 45 seconds rest btw sets
Couplet: Leg Press & Leg Extension Super Set
(zero rest between super set, 1 minute between sets)
#1 Heavy leg press
5-8 plates each side, narrow stance (4″ apart) and push only on your heels
10 sets / 15 reps
#2 Moderately heavy leg extension
Moderately heavy leg extension (130lbs-160lbs) internally rotate your femur’s in (toes are pigeon-toed), and squeeze your outer quad in terminal extension.
10 sets / 12-15 reps
Repeat Super Set 10 Times
Puke and repeat for 10 rounds(sets) with 1 minute rest between (rounds) sets
Here are some pics from my last show, the Daytona Classic, just 10 days after getting hurt.
Push/Pull Chest and Back Workout
Don’t “Back” Down (pun intended) this Holiday Season.
Hit the gym HARD.
MAKE ROOM for the extra Thanksgiving calories.
DON’T GIVE IN to laziness.
DON’T MAKE EXCUSES and use the Holidays as a lame excuse to get fat and eat crap.
You can still reach your goal, maintain your weight, improve, achieve – even through the Holidays.
Suck it Up or Suck it In.
WORKOUT
Cardio: 1 hour of elliptical, burned 1,000 calories
CHEST
Chest Super Set #1:
15 Dumbbell Flat Bench Press
15 Flat Bench Chest Fly
5 SETS
Chest Super Set #2:
15 Incline Dumbbell Press
15 Incline Dumbbell Fly
5 SETS
15 Cable Cross Over, 4 SETS
15 Chest Pull Overs, 4 SETS
(lats, chest & triceps)
BACK
Wide Grip Pull Down – 4 Sets of Increased weight and Declined reps (15, 12, 12, 10)
4 Sets of 11 Close Grip Seated Row
4 Sets of 11 Wide Grip Seated Row
4 Sets of 11 Close Grip Pull Down
30-Minute Cardio & Abs Hotel Workout
What You EAT in Vegas, Does Not STAY Vegas!
I don’t cheat on my wife, or do anything illegal, when I’m on vacation, but that doesn’t mean sins are not committed. Gluttony happens to the best of us, and I only wish I keep it a secret – if only to be that lucky. Believe me, I bring back every extra calorie for everyone to see. In my case, it’s what I ate in Orlando, Florida that was the sin I committed – and I didn’t have to travel to Sin City to do it.
Seriously, no matter how good I try to be, I still eat more calories when I’m traveling. So, if I want to have a chocolate and caramel covered freshly baked pretzel dipped in copped peanuts (theoretically speaking of course), then I have make time for hotel gym time in order to combat the fa – no ifs, ands or buts.
Even though some hotels are stocked up on cardio and equipment, like the Windham Grand (pictured here), most hotels at least have the basics – like an elliptical machine, treadmill and bike, with a few weights or tools, like a medicine ball, bench and a mat. If I have the time, I’ll hit both weights and cardio. But, if time is limited, and I want to get on with my playtime, I’ll focus on burning calories. For me, my calorie burning machine of choice was the elliptical, with a dollop of abs on top.
Cardio & Abs Hotel Circuit
Don’t let Holiday travel and festivities sabotage your fitness!! #GetAfterIt with short effective workouts like this one (the workout I did Saturday before hitting Epcot’s Food & Wine Festival).
10 Minutes Elliptical
25 Weighted Crunches
20 Oblique Crunches (right)*
20 Oblique Crunches (left)*
20 Figure 8 Crunch with Medicine Ball
3 ROUNDS
Take oblique crunches up a notch by adding lower body movement, like the Snowboarder Crunch. Once you are done, I guarantee you’ll feel SO much better – and not feel quite as bad for the extra calories you eat! And, if you’re like me, you will be able to actually have fun knowing you got your workout in and made room for a some extra treats! (see how happy I am?) 😉
FitFluential LLC compensated me for this post. All thoughts and opinions are my own.