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IHFA @ Home Workout #7 – 1/28/2013

Like last week, I want you to alternate sets between different exercises. After completing the first exercise (the Squat & Reach), complete Exercise 2 & 3, then 4 & 5, and finally 6 & 7 together, alternating sets. Rather than doing the exercises superset style however, rest between every set (except as noted below). You’ll finish the workout by completing a few sets of a single abdominal exercise.

Exercise – Sets/Reps

1. Squat & Reach – 2/17 each leg
Standing on your left leg; reach forward with your right hand and touch a dumbbell lying upright on the floor in front of you. The goal is to perform a partial, one legged squat as you squat and reach out. (try not to just hinge at your hip joint!) Come back to a complete upright position. After you complete all reps on one side, switch before repeating both sides again.

2. Incline Dumbbell Press – 3/11
3. Incline Dumbbell Row – 3/11

For both these exercises, set an incline bench to 45 degrees. Use a close grip, palms in for both exercises as well. First complete the Press, then turn around and lay prone on the bench (facing floor), chest support on bench while you row the dumbbells upward. Remember, you are not Super Setting, yet!

4. Body Weight Squat – 2/17 (no weight)
5. Dumbbell Squat – 2/7 (with weight)

OK, Squats are back AND now you get to Super Set! Complete one set of the bodyweight Squat, then go immediately into your Dumbbell Squat without rest. Repeat for an additional Super Set!

6. Bent-over Dumbbell Row – 2/17
7. Push Ups! – 2/17

For the Bent-over Dumbbell Row, make sure you keep your back flat and head in a neutral position! If you’re looking down toward your knee you most likely will have a rounded back. Again with Push Ups, if you’re ready, increase the difficulty by trying a more challenging progression

8. Abdominal Toe Touches – 3/17
See “7 Minute Abs” on side attachment for directions.

Time to Complete: 47 minutes or less, including Dynamic Warm Up and Static Cool Down.
Suggested Rest Between Sets: 47 – 74 seconds.

SUGGESTED EQUIPMENT: Dumbbells, Adjustable Dumbbell Bench, Medicine Ball, and Workout Timer.

FORMS TO USE:

WOW! Workout of the Week #7 – 1/28/2013

Like last week, I want you to alternate sets between different exercises. After completing the first exercise (the Squat & Reach), complete Exercise 2 & 3, then 4 & 5, and finally 6 & 7 together, alternating sets. Rather than doing the exercises super set style however, rest between every set (except as noted below). You’ll finish the workout by completing a few sets of a single abdominal exercise.

Exercise – Sets/Reps

1. Squat & Reach – 2/17 each leg
Standing on your left leg; reach forward with your right hand and touch a dumbbell lying upright on the floor in front of you. The goal is to perform a partial, one legged squat as you squat and reach out. (try not to just hinge at your hip joint!) Come back to a complete upright position. After you complete all reps on one side, switch before repeating both sides again.

2. Incline Dumbbell Press – 3/11
3. Incline Dumbbell Row – 3/11

For both these exercises, set an incline bench to 45 degrees. Use a close grip, palms in for both exercises as well. First complete the Press, then turn around and lay prone on the bench (facing floor), chest support on bench while you row the dumbbells upward. Remember, you are not Super Setting, yet!

4. Body Weight Squat – 2/17 (no weight)
5. Barbell Squat – 2/7 (with weight)

OK, Squats are back AND now you get to Super Set! Complete one set of the bodyweight Squat, then go immediately into your Barbell Squat without rest. Repeat for an additional Super Set!

6. Supine Row (AKA Inverted Row) – 2/17
7. Push Ups! – 2/17

For the Supine Row you’ll need a Smith Machine or a Squat Rack you can lower the bar to a height so when you hang, arms outstretched, from a Supine position under the bar your body (shoulders, hips & knees) are horizontal and parallel to the ground; with your knees bent at 90 degrees and your heels underneath your knees. You’ll pull yourself upwards so that your chest touches the bar – this movement is opposite of the Push Up Movement; and you already know how to do those! For Push Ups, try a different progression if you’re ready!

8. Abdominal Toe Touches – 3/17
Lying on your back, feet up, legs mostly straight but knees slightly unlocked, holding a medicine ball with both hands. Without dropping your legs, bring the medicine ball as close to your toes as possible, then return back to starting position.

Time to Complete: 47 minutes or less, including Dynamic Warm Up and Static Cool Down.
Suggested Rest Between Sets: 47 – 74 seconds.

FORMS TO USE:

Free Downloadable Workout Logs

Weight Training Workout Log:

Cardiovascular Workout Log:

Banana Double Berry Mango Smoothie

Ingredients:

Water – 1/2 cup
Protein – 100% Whey – 1 scoop
Banana – 1/2 medium
Strawberries – 1/2 cup
Blueberries – 1/2 cup
Mango – 1/2 cup
Spinach – 1/2 cup chopped

Nutrient Breakdown:

Carbs – 55 grams
Fats – 3 grams
Protein – 27 grams

Fiber – 9 grams

Total Calories – 325

IHFA Quick Quote – Thursday 1/24/2013


Tag: The difference between a success and an excuse is how long, or hard, you try.

Which Step Have You Reached Today?

IHFA Quick Quote – Tuesday 1/22/2013


Tag: You can train long or you can train hard. But you can not train both.

My Electric Powered Snow Shovel.

A snow storm rolled into town today, and I decided it was a timely opportunity to try out a new electric powered snow shovel I recently received as a Christmas gift. After about 10 minutes, I can tell you that it was both the first time and the last time I will use it! Although it was a nice and thoughtful gift, I’d rather use what I am already blessed with: two arms and legs, a healthy heart, and a strong back! Did you know that a 150 person burns an average of over 100 calories shoveling snow for a mere 15 minutes?

Now, I’m not advocating that you have to shovel snow with a regular shovel, but remember that this and other physical activities of daily living can contribute significantly to your daily caloric expenditure goals. Just from this one activity alone, shoveling snow 15-20 times per year over 40 years is the equivalent of burning 20 pounds of body fat! Over the next week, ask yourself what activities of daily living will you consider doing to increase your daily caloric expenditure, whether it be taking the stairs, walking to the grocery store, or even shoveling snow.

Until next time, ENJOY!

WOW! Workout of the Week #6 – 1/21/2013

This week I want you to alternate sets between Exercise 1 & 2, then 3 & 4, and then 5 & 6. Rather than doing the exercises superset style however, rest between every set. Note that when alternating between Exercises 3 & 4 you’ll finish your fourth set on Exercise 3 last, before moving on to exercises 5 & 6.

Exercise – Sets/Reps

1. Barbell Push Press – 2/11
Just like a Barbell Shoulder Press except before lifting the weights overhead, you’ll dip your knees slightly and use your legs and momentum to life the weights overhead. Return the weight to your starting position, reset yourself, and then continue with the next rep (do not dip your knees as you are lowering the weights back to your shoulders from overhead, wait until you start the next repetition).

2. Barbell Front Squat (with alternative bar hold) – 2/11
Unlike a traditional Barbell Front Squat, you’ll hold the barbell the same way as you would doing a Barbell Shoulder Press; this will prepare you for this week’s Exercise #4.

3. Pullover & Press – 4/7
Like last week, alternate repetitions between a Pullover and a Chest Press (do 7 reps each movement). Focus on form and range of motion first, not weight or intensity.

4. Barbell Push Press + Barbell Front Squat – 3/7
This time combine the push Press and Barbell Squat by alternating repetitions between the 2 movements (do 7 reps each movement). You’ll need to select a weight you can handle on both exercises.

5. 45 Degree Back Extension – 3/11
The lower the pad, the more hamstring involvement; the higher the pad the more low back involvement. Go slow and practice form, and DO NOT hyperextend! Raise your torso so that at the top position your shoulders, hips, knees and ankles form a straight line.

6. Select three different Abdominal exercises of your choice – 3/17 (1 set per exercise).
For ideas read “SEVEN MINUTE ABS!” as posted HERE.

Time to Complete: 47 minutes or less, including Dynamic Warm Up and Static Cool Down.
Suggested Rest Between Sets: 47 – 74 seconds. Why the odd number? So you rest with purpose!

FORMS TO USE:

Determine your destiny by choosing the right mindset.

Whether it’s for fitness or for life, the thoughts you choose – to yourself and of others, define what you are and who you become! Here’s a great quote to finish off your week:

“Watch your thoughts, for they become your actions.
Watch your actions, for they become your habits.
Watch your habits, for they become your character.
Watch your character, for it becomes your destiny.”

Finish this week out by choosing the thoughts that will lead you to your desired outcome.

Enjoy!