GORGEOUS DAY TAKE ADVANTAGE

GET OUTSIDE TODAY AND CHALLANGE YOURSELF...20 MIN OF EXCERCISE OR ACTIVITY COULD PROLONG YOUR LIFE 20 MIN A DAY TOO!!! GET THAT BLOOD FLOWING AND LUNGS WORKING!

NEW CLIENTS COME OUT COME OUT WHEREVER YOU ARE!!!

WELCOME TO SUMMER!!!!!!!!!! TAKING ON NEW CLIENTS WHO WANT TO LOSE THAT EXTRA WEIGHT OR JUST START A HEALTHIER LIFTSYLE. IM AVAILABLE EVENINGS DURING THE WEEK AND ANYTIME ON WEEKENDS!!!!!!!!! FIRST SESSION WITH ME IS ALWAYS FREE...DIET COUNSELING AND AWESOME WORKOUTS DESIGNED AROUND YOU WILL GET YOU GOING!

12 WEEK PROGRAM: FIRST MONTH

Good morning everyone!!!

I have set up a 12 week program to get you back in shape and fast! Follow this 12 week program and see the results. The first month is focused on cardio and endurance and circuit type workouts. Do the first 3-4 sets 18-25 reps and 30 sec rest in between. Print out this sheet and track your workouts! Any questions let me know pics to come

http://img826.imageshack.us/img826/1593/week1p.jpg

12/21 Workout

Woooooo yesterdays workout has me feeling it today! Feels good though no pain no gain! Try this out

-Reverse Lunge with a Press 3 sets 12-10-12 reps   30lbs

-Lat Pull down (machine didnt have a cable at the gym)  3 sets 15-12-15   75lbs

-Incline DB press 3 sets 10-10-10   15 lbs

-Decline Bicep Curls  3 sets 10-8-8  15 lbs

-Close Grip Bench 3 sets 8-10-8  45 lbs

-Preacher Curls (machine) 3 sets 12-12-12 35lbs

-Reverse Curls (barbell) 3 sets 10-12-10  30 lbs

-Overhead Tricep (barbell) 3 sets 12-12-12  30lbs


*Weighted ball crunch  35lbs
*Leg raises with weight 35 lbs
*Torso Twist machine 30 lbs

Ran 10 suicides in the gymnasium, get it done! Feel good for the new year

Dec. 19th workout

Whats up everybody! So I admit as a trainer I have been slacking myself with workouts. Holidays, relationships, family, life...etc...No excuse...If I can get back in the gym and into shape so can you. After yesterdays workout Im pumped and ready to move forward! Try this out:


Bench Press-->  1 set- 70lbs- 12reps  /  2-set 70lbs 10 reps   / 3 set-60lbs  12 reps

Bent Over row with bar --> 3 sets  60 lbs   15 reps

Deadlift --> 3 sets 60lbs 12 reps

Skull Crusher with bar on bench with ab isolation --> 3 sets 40 lbs 15 reps

Cross over bicep curl --> 20lb dumbells  3 sets 8 reps

Walking Lunges--> 3 sets 20 steps

Shrugs --> 45lbs dumbells 8 reps 3 sets

Slow weighted crunch on ball 3 sets 15 reps 15 lb weight

Bosu wobbles 3 sets 10 reps

Run 15-20 min high speed on treadmill


Do work !!!!

POST DELTOID MUSCLE

I want to talk Post Delt's for a second. Personally, this is my favorite muscle to train. Sounds weird but no one ever really trains this muscle. You see people in the gym doing alot of internal rotation very rare for them to do external rotation. Think about your everday actions, your normal reaching up or inward for items. You rarely reach sideways and almost back wards. That muscle is 95% of the time deconditioned on my clients. The huge muscle meat heads in the gym included. Ok ok, so why is it so important? This is the muscle that slows your other shoulder muscles down when in action. Lets say your throwing a pitch...what muscle keeps your arm from flying back all the way and straining? Its your post delt, same as throwing a punch. It can also be a power house with the forward motion. My point is you need to train this muscle...

There are a few different exercises you can do to get this muscle in shape, try these out. Use very small weight if you have never tried this before. This muscle is tiny tiny and will get tired very quickly.

• External Rotation Lying ( lay on your side, elbow in your hip, hold the dumbell like a hammer curl and rotate down and back not moving your elbow off your hip)
• Standing with Cable ( hold the hand of the cable, arm bent and elbow in the hip start to rotate away from your body)
• Standing Ext Rotation ( Standing up hold the dumbell like you are about to do a military press, rotate your arm down and back again)

If you have any questions on these exercises check out www.exrx.net for pics and vids


Have a great weekend everyone and stay safe out there! DO WORK you rockstars!

Quick Abs

Heyyyyy Happy Friday's Eve! Were almost there and you guys did awesome all week Im sure! So Hurricane Irene is about to lay her wrath upon us meaning your not going to want to leave your house...well here is a 15-20 min ab workout to at least get you breathing heavy and working your core while your cooped up. Try it out, let me know what you think!

• Flutter with toss ( lay on your back feet together elevated about 6 in from the ground, hold a ball or something you can toss lightly in the air over your chest. Start to flutter kick your feet up and down and toss the ball fast above you)  60 sec  4x  you can do!
• Plank with hip up down ( Plank position, start to slowly suck your stomach in and release) 60 sec 4x around  Dont give up!
• Crunch with one leg reach (lay on your back one knee bent, one straight out pointed toe 8 in off ground. Bring your back off the ground about 3 inches, your going to climb the leg thats elevated and slowly lower yourself)  15 each leg 4x around

Get it done people! Dont complain, dont quit, Do work!

Energy Drinks...blahhh

Nowadays it seems as though everyone struggles to get through a full day and then get a workout in due to no energy. Have you ever reached for a five hour energy? Check this out....

They seem to have everything you need to keep on going, but what still has me concerned is the 2000% daily value of B6 and the 8333% of B12. All other ingredients including the amino acids are in amounts considered to be healthy, but what about the amount of B Vitamins? The 5-Hour Energy website has a nice explanation for those that are concerned about taking a large dose of Vitamin B. They simply state that the B Vitamins in their supplement; B6, B12, B3, and B9 are water soluble, any amount that is not absorbed is “expelled with no toxic effects.” They even go on to say that those on B vitamin therapy take even higher doses. Sounds convincing right? What they fail to explain is that water, an essential ingredient that is needed to expel unused B Vitamins, should be mega-dosed to offset the mega-dose of B Vitamins in a 5 Hour Energy shot. Contrary to belief, it is possible to overdose on Vitamin B. Overdosing on Vitamin B happens when intolerable amounts are taken over a long period of time which can result in headache, dizziness, fainting, yellowing of skin, and temporary nerve/brain damage that can last 3 months to 3 years. I could not find a consistent number defining a toxic amount, as it seems to be different for everyone. One case for toxicity reported 5,500mg for one dose, while another reported 500mg over a period of time (3 months or so), which happens to be the equivalent of B12 in one bottle of 5 hour energy. The recommended daily dose for B3 is 6mg, .8 for B6, and 30mg for B12. The amount of B3 in a 5 Hour Energy drink is 30mg, 40mg of B6, and 500mcg of B12.
It seems the number of ingredients in 5 Hour Energy shots work together in more ways than I can piece together. In my assessment I did find that the amount of B Vitamins could potentially lead to an overdose. In the most extreme case, if taken daily and over a period of time 5 Hour Energy shots could very well cause temporary nerve/brain damage (in the most extreme cases). Symptoms such as numb hands and feet are signs of toxic levels. Aside from that, the combination of ingredients and a healthy amount of water should result in 5 hours of energy if fatty acids and carbs are available for synthesis, and the user has not desensitized themselves to the effects of caffeine.


TRY FOOD! HERE ARE SOME FOODS TO ENERGIZE YOU INSTEAD OF REACHING FOR THAT MAN MADE CRAP.

Whole grain bagel with cheese

• Cereal with fruit and yogurt
• Whole-grain toast with peanut butter and fruit
• Hard-boiled egg sliced into a whole-wheat pita
• Scrambled eggs, toast, and fruit
• Oatmeal with raisins
• Almonds, Cashews, Peanuts
• Lean pork, Chicken, Turkey

All of these are far better choices than some chemical substance, also stay hydrated. Now start your week off right and get it done!

WEEKEND WARRIORS WHERE YOU AT!!!??

Good Morning and Happy Friday everyone! Whose ready for a fun active weekend? I am....womp womp womp well was until I broke my foot doing some extreme dirtbiking. I'm going to sit this one out and let you all soak up all the fun to be had. Summer is almost over but that doesnt mean your workout's and or goals need to stop. Check out the workout below and give it a whirl, try going for a hike or trail run this weekend. Take the dog an extra block than normal and freel great for doing it! Challange yourself people lets go do work!


Try this in the backyard, living room, park, gym etc.

-25 pull ups standard wide grip
-bent over back row (lawnmowers) 25 reps
-Reverse Push ups (start up not on the ground and lower yourself down) 25 reps
-Dumbell Flies (if you have a ball put your back on it and fly away..get it...fly away ;) 25 reps
-Jump Squats (jump straight in the air and land in a squat and repeat) 20 reps
-Walking lunges (your dragging foot should not leave the ground...) 20 steps each leg
-Triangle Pushups 25 reps
-Overhead tricep extentions (band, barbell, dumbell, cable you chose!) 25 reps
-Preacher Curls (dont pick up a pastor and curl him...find something to stablize your tricep against) 25 reps
-Hammer Curls ( hands inward facing eachother and curl up) 25 reps
-V sit Crunches (start with arms above your head, legs straight and elevated crunch bringing it all together) 30 reps
-Plank Crunch (get into a plank, now let your right elbow meet your left knee under your belly button for small talk) 30 reps dont forget to switch side at 15!
-Flutter kicks and arms ( legs 5 inch off the ground, arms and back the swam kick your little feetsies like your swimming and move your arms up and down like a birdy) 30 sec  4X around

Oh yea Workout yea! This is gonna kick your butt but get you the results you want and need! Do this 3-4x around and if you didnt get it by now its a 25 rep workout. Get it done people! Be rockstars this weekend make me proud!

Im out!
-Jen

FAT SHREDDER NO EQUIPMENT NEEDED!

ONE MORE DAY!!! WE CAN MAKE IT TO THE WEEKEND GUYS LETS DO THIS. HERE IS A QUICK FAT KILLING WORKOUT WITH NOTHING OTHER THAN YOUR BODY TO GET IT DONE!


-WALKING LUNGES 15 STEPS FORWARD 15 BACK
-CRAB WALK STANCE, 30 DIPS
-WIDE STANCE PUSHUPS
-PIKE PUSHUPS
-SIDE LUNGES
-V SIT FLUTTER KICK WITH ARMS ABOVE YOUR HEAD
-PLANK WITH BELLY VACUUMS
-PRISONER SQUATS
-TRIANGLE PUSHUPS
-LAY ON YOUR BACK FEET TOGETHER AND IN THE AIR, CRUNCH TOWARDS YOUR FEET


TRY THIS 4X AROUND 15-20 REPS AND FEEL THE THURSDAY BURN! DO WORK!

WHY WORKOUT WITH A TRAINER?

Good morning everyone! I wanted to talk breifly about the benefits of working out with a trainer. There can be a sort of stigma with trainers and I apologize on behalf of all the bad ones out there for that. We are not "meat-heads", cocky, know it alls, intimidating. We are normal people just like you, we struggle with workouts just like you do! Now there are some trainers that would fit those stereotypes but dont let them steer you away from the good ones :)

Do some research prior to picking a trainer. Find out that trainers credentials, set up a meeting, and ask around. You wouldnt just google a tattoo artist, or mechanic and pick the first one or one with the shiniest page would you? Many big name gyms hire people off the street, throw them in a class for a day and boom they are a personal trainer. Pick someone who has gone to schooling for it and continues their education in it.

Now, to the real reason for this post...why do you need a trainer? Many reasons;

* Motivation is the biggest- Its impossible not to workout or finish out that set with a trainer standing next to you pushing you to your limit. A good trainer will make you get that extra rep or two and has their eye on the prize even more than you do.

*New Routines- It can get boring going in day after day doing the same machines, or dumbell workouts. A trainer can broaden your exercise horizons and teach you new and exciting workouts to keep you pumped up and excited to workout.

*You have hit a wall- Your not seeing results. A trainer can design a routine to get you over that hump. There are many different types of protocols for different results from your body. Let a trainer evaluate your routine and change it up to fit you specfically.

I hope that gave you some insight and maybe pushed you to just try a workout with a trainer. Many of us do a first free session just to open up your eyes and see what you could be doing in the gym compared to what you are doing now. I promise you, you will be able to tell a difference. And guys, dont think a girl trainer wont kick your butt in the gym. I have trained huge body builder type men and they give up sooner than the ladies I train. Schedule a session with me, cosult and first session free great rates after that. While we are in an economic crisis money is not my goal in this career making people's confidence and health increase is. Look forward to hearing from you, have a great day!

-Jen

Work your Legs! Guys and Girls

I see it everyday, guys hate doing leg workouts. Guys....we all do but we suck it up and do it anyway right!

If you do not train your legs you are not going to reach your potential unless your goal was to have the best chicken legs of all time. Training large muscle groups such as the legs produces a natural release of anabolic hormones in the body. This may or may not cause a difference in body composition, but you will notice that most of the quality leg movements also cause a large amount of calorie expenditure.
Some research has even shown that the upper body can grow during intense squat training. You can look at the sport of Weightlifting to see that a low volume of upper body work with a high-intensity lower body work can still result in appreciable gains in the upper body. In other words, there may be a positive carry over from compound exercises in the lower body to upper body development. It is also hard to build the lower back without many of the core lower body lifts. This is important from an injury perspective point.
The more important question is why would you want to have unbalanced training? Even if you do not want to spend a considerable time in the development in your legs you can use a core lift two to three times a week. This would include a deadlift, squat, or Olympic lift. Simply use the exercise early in your routine and keep the amount of sets high and the number of repetitions low. This higher tension method will allow for greater strength of the lower body without a great deal of hypertrophy. I would still ask you to consider training the lower body to fill out your body and to bring you towards your goals. As I have stated in previous posts, hybrids in many Olympic lift variations allow one to burn a great deal of body fat. This is something you really want to consider when constructing your program.


So get out there get those legs working just as hard as your back, bicecps, triceps, and chest!



This   --->

or This --->

Road Blocks

I know you have hit them as have I. You have been working so hard at the gym, eating all that gross healthy food and for what...your not seeing the results you want fast enough. Being healthy should be your first goal, you may not have rock hard abs right now but inside your body is changing and becoming that well oiled machine it should be. Your heart has less stress on it, your lungs are more open, and your digestive system is on point. Keep working hard and the inside results will start to show outside.

If your bored with your routine, get with a trainer for a session and let them expand your mind and refresh your workout. If you feel like you hit a plateu you need new routine to get those muscles out of that comfort zone and working hard again. Dont give up!!! Anything worth being proud of is going to take hard hard work, this could be 6 months or a few years until you hit those goals but I promise you, you can hit them! Its amazing what you can do once you stop making excuses and really apply youself so stop it and get it done.

Call me for a free first session, amazing rates after that to keep you focused and on the road to success. Dont ever think you are alone, we all get discouraged even me! But if you keep your eye on the prize I promise you, you will get there. Have a great weekend everyone, if you need some motivation, tips, encouragement, a pat on the back shoot me an email, text, or call 484 794 2902   jenkfitlife@yahoo.com     I'm here for ya! You guys make me proud and keep me doing what I love to do everyday :)

TRACK WORKOUT DO WORK STYLE!

Have you ever been in this scenario...Look at the clock Ahhhhhh its 8pm and you havent hit the gym yet. Here are your choices A: Get in the Car drive there do a workout thinking about how late it is B: Hit a local track or feild and enjoy the quiet of night while kicking your butt outdoors! Well last night around 9pm I opted for B and it felt great. Here is the workout I did, took about 30 min and was so relaxing. Try it out if you dare!!

Ran to the Track about 2 blocks (warm up)

In feild of the track

-Walking Lunges
-High Kick Walks
-Standard Pushups
-Wide Pushups
-Triangle Pushups
-Crunch with Flutter kick
-Plank UP*Downs
-Crunch with one elevated leg and twist

-Go Run one lap around the Track


Repeat this 4X and boom, you did an intense strength workout and ran a mile. CONGRATS!!!!

It was dark, no cars around, no people, no heat. Great workout, little time, enjoy nature. Try this out and let me know how it goes. I may make it a weekly thing if you want to come join feel free! Get out there today and make me and yourself proud, DO WORK!

30 MIN CIRCUIT YOU CAN DO ANYWHERE NO WEIGHTS NEEDED!

Here is a quick circuit you can do anywhere! Even on your lunch break in the office if you need to, maybe at the park while the kids play, anywhere! It will take you about 30 min to do try it out!

-Pushups (standard hands in line with shoulders)
-Wide Pushups on a chair, bench, etc. ( hands should be about foot from your shoulder width wise)
-Desk/bench/monkey bar/chair pull ups
-Desk/Bench/monkey bar chin/chair pull ups
-Tricep Dips
-Prisoner Squats
-Alternating Lunges
-Flutter Kick with a Crunch
-Plank up downs
-Standard Sit ups

Do each exercise for 1 min straight go around 3X and feel the burn! Great way to get a workout in a busy day with no equipment just your body. If you have any questions or need pics email me! Thanks everyone and have a great workout!!!  DO WORK!

SLEEEEPPPPPPP....SO IMPORTANT

Its the one thing we all desire more of...sleep....there are just not enough hours in the day to sleep as long or as sound as we all would want. However, if you are trying to lose weight, get fit, etc. you need it! Make time for it, change your schedule and hit the hay check out this info below:

Sleep loss appears to do two things:

1. Makes you feel hungry even if you are full. Sleep loss has been shown to affect the secretion of cortisol, a hormone that regulates appetite. As a result, individuals who lose sleep may continue to feel hungry despite adequate food intake.
   
2. Increases fat storage. Sleep loss may interfere with the body's ability to metabolize carbohydrates, which leads to high levels of blood sugar. Excess blood sugar promotes the overproduction of insulin, which can lead to the storage of body fat and insulin resistance, a critical step into the development of diabetes.

Why would an overweight person tend to have sleep problems? There appear to be several reasons why this may occur:

• Many people who are overweight have sleep apnea, a disorder in which breathing starts and stops during sleep, consequently causing numerous awakenings. This may occur hundreds of times a night, without your even knowing it. So you can imagine how sleepy you could feel the next day.
• Some who are overweight have low back pain, making lying comfortably in bed and getting a good night's sleep difficult.
• People who are depressed or otherwise worried about their weight may have insomnia, or the inability to fall asleep.

Losing weight can improve sleep. An Australian study of more than 300 obese people showed they had significant sleep problems that were reduced after weight loss surgery:

• 14% reported habitual snoring, down from 82%
• 2% had sleep apnea, down from 33%3)
• 4% had abnormal daytime sleepiness, down from 39%
• 2% reported poor sleep quality, down from 39%

It is also important to realize that the quality of sleep (that is, getting the right amount of "deep sleep") is just as important as the quantity of sleep. For example, decreased amounts of restorative deep or slow-wave sleep have been associated with significantly reduced levels of growth hormone, a protein that helps regulate the body's proportions of fat and muscle during adulthood.

Sleep Tips to Help You Shape Up

Specialists recommend that people who vow to lose weight should adjust their sleep habits as well as their eating habits. The following are useful tips to help shape up.

• Don't go to bed feeling hungry, but don't eat a big meal right before bedtime.
• Exercise regularly, but no sooner than three hours before bedtime.
• Avoid caffeine, nicotine, and alcohol in the late afternoon and evening.
• If you have trouble sleeping at night, don't nap during the day.
• Establish relaxing pre-sleep rituals, such as a warm bath or a few minutes of reading.
• Create a pleasant sleep environment. Make it as dark and quiet as possible.
• If you can't sleep, don't stay in bed fretting. After 30 minutes, go to another room and involve yourself in a relaxing activity until you feel sleepy.

If you have trouble sleeping for more than a few weeks, or if sleep problems interfere with daily functioning, speak with your doctor.

STRENGTH AND ENDURANCE WORKOUT

Good morning everyone! So as promised here is a routine categorized in the strength and endurance protocol discussed yesterday. This should be done 3-4 sets  15-20 reps with <30 sec rest in between. I like to do it as a circuit run through the entire thing three times instead of three times each individual exercise. DO WORK!

-Split Squat with a Side shoulder Raise

-Hamstring Jackknife one leg

-Box or Step jumps

-One Leg Chest Press Standing with band

-Lawnmower Back Rows with a kickback

-Bicep Curl to a Hammer curl again one leg

-Tricep Pull Downs

-Dips

-30 pushups

-30 one leg ground crunches

-Weighted Side bends (abs)

-30 second v sit hold

Do it all again!!!! This is an exercise you can do easily with a band anywhere you are…I do  this one at the park all the time its fun and people stare and make funny faces hahahaha. Try it out, you’ll feel amazing and look great too! If your not sweating your not doing it right. And as always this should be followed by at least 20 minutes of cardio. Let me know if you have any questions. Any questions about the exercises check out the link below  www.exrx.net awesome exercise instruction website with pics and vids or just ask me! Jenkfitlife@yahoo.com . I will not be posting tomorrow I am taking a day to go play outside in this beautiful weather but Thursday Ill be back with a Hypertrophy routine. Have a great one everyone!

-Jen

Fitness Plateu

We’ve all heard it before, I’m not getting the results I want why isn’t my workout working! What you have to understand is that your body is very smart and very adaptive. The more you punish it with the same routine its going to get used to it and program itself to that routine. The only way to see real results is to keep it on its toes by switching things up. Everyone from body builders to soccer moms have once hit a plateau in their routine. Your body works hard all day long to exude energy as well as store it, in other words it doesn’t want to lose weight.

 There are three different categories of exercise and its important to switch around to hit them all. We have Strength and Endurance which is your circuits, full body workouts, high cardio fat burning routine. Then we have hypertrophy which is simply muscle growth. Lastly Strength, this is the 1-5 rep heavy heavy weight routine to make you stronger. Ask your trainer to set up a routine and plan for you not just a workout once and done. Getting fit is a long journey its never going to happen over night or even in a week. You need to commit and understand what your getting into. Getting on the treadmill everyday for 40 minutes does not constitute a workout. You need to work your muscles in order to hit those goals and get good results.

Try that out and see how it goes, I will post a workout tomorrow based on the first exercise category on the list and then the others there after. Have a great Monday, start the week off strong and get moving!

PLANK WITH A ROW

Awesome Ab,Shoulder, and Back exercise but extremely difficult to do. If your a beginner this move is not for you. I have 20 lbs on the cable machine but if your starting I suggest you try with a band or the lightest your machine will go. You want your butt and back to be in a straight line and your toes planted. The key is to keep your back as straight as possible and pull the handle straight back towards your hip. I like to go under my belly button to feel it more but do what feels good for you. I did 12 each side 3 sets, but again do what works for you. Try it out amazing exercise you will def feel the next day. Also when rowing try to suck in your abs tight. Hope you like it, enjoy!

Good morning and Happy Monday

Good morning Everyone! Its a monday which means blahhhhhhhhh....If your anything like me working out was the last thing on your mind during the weekend and the first thing on your mind this morning. You ate bad, had some drinks with friends, and slept in...which is all completely fine! Monday is a the oppurtunity to re-boot the workout routine and possibly reset some goals. Summer is in full effect are you meeting the goals you already have in place? Is that bikini fitting good or are you un satisfied with your current regime. Start this week out with a multijoint workout.

* Alternating Lunge with a Bicep Curl
* Chest press with feet 6 inches in the air
*Squat with a Back Row
* Bicep curl to Reverse Curl
*Tricep Kick back to Dips
*Shoulder circles 30 sec each direction

-Weighted Crunches
-Flutter kicks
-Plank 30 sec
-Side Bends

Finish up with about 20-30 Min cardio. You should be doing 4-5 sets and 15-20 reps with 30 rest in between. This is gonna kick you into high fat burning mode and get you the results you desire. If you have any questions please email me at jenkfitlife@yahoo.com. I am local to Berks county and would love to set up an appt with you! Enjoy your day!