Fitritious Life

Get Your Sweat On!

Killer Total Body Workout

Get your dumbbells out and get ready to work!
3Sets

10-15 reps (each side for the rotation squat and the kneeling to standing)

Manmakers
Rotation Squat with Curl 
Shoulder Iso hold with Kneeling to Standing

What I love about this workout is that it isn’t complicated. Only 3 exercises that require a set of dumbbells, but you will definitely feel it in the end!
Get on it!

https://www.youtube.com/watch?v=IzDYDXJfbTs

Pre and Post workout meals.

 

PRE and POST Workout Nutrition
PRE and POST Workout Nutrition

These questions gets asked a lot: “What should I eat before I work out?” and “What should I eat after I work out?”

I was going to dive into all my thoughts on this subject matter, but then I got an email from a respected source that talks about this subject in a more scientific way.

I will share a few thoughts though:

First, it kind of depends on what time of day you’re working out.
I work out in the wee hours of the morning, but I don’t want to get up an hour before to eat a complete breakfast! My stomach wouldn’t do well on that anyway. I like to eat half a piece to a whole piece of whole wheat bread, half a banana, or even a Lara Bar. Not all of these. Just one of them. I also drink about 24 ounces of water right when I get up.

  If you work out in the morning like I do, you might find that you’re either starving or not hungry at all. And depending on what kind of exercise you engage in, you may be just fine not eating anything. I like to eat something prior just to assure I have enough energy to get through my intense workouts.

I honestly feel that what you eat AFTER you work out is much more important in respect to you goals than what you eat before you work out. Although, what you eat beforehand can really alter your workout. You want to make sure you have enough energy to sustain you throughout your workout.

Your pre workout meal could be your breakfast if you work out around 9ish. Oatmeal with peanut butter and bananas. Bam. Or Scrambled eggs with sautéed veggies. Just make sure your pre workout meal isn’t going to bog you down. This might take some experimentation.

Those of you that work out later in the day, your pre workout meal could possibly be your lunch or your dinner!

In regard to post workout nutrition, I strongly believe that getting a good source of protein afterwards and a complex carb is a great way to fuel up. Your post workout nutrition should help you replenish your energy and help in protein synthesis so make sure you’re getting a good source of protein in afterwards.

For me, if I’m to eat starchy carbs, this is when I get them. I teach this to my clients as well. I teach that you have to EARN your starchy carbs by exercising. This is when you would eat your rice, pastas, breads, oatmeal, etc. 

This is by far my favorite article on pre and post workout nutrition.  Here’s another one that talks about pre workout and the same author talking about post workout nutrition.

What have you found works for you? What do you like to eat before you work out? What do you eat afterwards?
Kjell

Runnin’, runnin’, and Runnin’, running’…

photo (13)

 I like to mix up my running….let’s face it, running can get boring. I know I lose motivation if I don’t change it up (especially on a treadmill). If you have hit a lull in your running routine or you want to try something different, definitely check out this run. I really enjoy it and find it fun. This routine makes the miles go by fast.  

One disclaimer about this HITT routine is that it is 4.5 miles. I have tested it a few times now and I have had Kjell test it out as well (it’s not 5 miles). Regardless, you still get a killer work out- If you are striving for 5 miles, feel free to add it on. I usually do and feel great afterwards. 

Enjoy!

Long Live, Living Long!

Beach Bum Workout

BeachBum,Workout

 

This workout is killer! Great for the legs and the glutes. Get yourself ready for a tough workout. Don’t be afraid to go heavy!!
I went for 4 sets on everything, but if you’re new to working or aren’t sure where you should start, just begin with 2 sets and low weight. If by the 2nd round you feel you can do it another time through, then go for it!

In this routine, I stick with  1 exercise for the 4 rounds. I don’t superset anything, but you totally can. You can jump back and forth between two of the exercises. 

Your butt will be sore the next day so stretch as much as you can afterwards.

Let me know how it goes!
Kjell

 

https://www.youtube.com/watch?v=nKuTHu5ObOI

At home Cardio Routine

No equipment necessary!
Just you, your body, and maybe some shoes, but those are totally not necessary for this.

 Make sure to get a good warm-up in!

Beginner: 30 sec work, 30 second s rest

Intermediate-Advance 45sec work, 15 sec Rest or 50 seconds work, 10 seconds rest

Jumping Jacks
Rest
High knees
Rest
Squat Jumps
Rest
Repeat 3x

Rest 1-2 minutes

Speed Skaters
Rest
Squat Thrusts
Rest
Jump Jump Squat
Rest
Repeat 3x

Rest 1-2 minutes

Burpees
Rest
1 foot lateral jumps
Rest
Moutain Climbers
Rest
Repeat 3x
DONE!

 

https://www.youtube.com/watch?v=0NjTMZ_lk64

Inspiration Monday

If I’m ever in need of some inspiration and motivation, this is the video I watch:

Today was a new start for me because I ate like crap last week and took too many days off from the gym. Even trainers have bad days.

Today I didn’t want to work out when I got to the gym. I felt tired and sluggish (probably because of the way I ate over the weekend). Luckily, I trained my clients first thing in the morning so I got motivated by working them out. After I completed my workout, which was BOMB Diggity, I felt rejuvenated and ready to tackle my goals this  week/month. 

Listen, if you have a bad day or even a a bad week, no biggy!!! Just start fresh the next day, or even in that moment you realize that you just need a fresh start.   Of course, our goal is to remain as consistent as possible (that’s how we reach our goals), but things happen from time to time, and we’ll eat a little more than we should, not workout has hard as we should or often, but again, that doesn’t mean you’ve failed or you can’t continue reaching for your goals.  

 We slip up from time to time and there is no sense in beating yourself up over it. I sure don’t.