Another Wednesday has come and gone...
Here's what our training schedule looked like today
A1 Dumbbell Clean and Press
A2 TRX Low Row
B1 Flat Bench
B2 TRX Face Pulls
C1 Wide Grip Pull Downs
C2 TRX Extensions
D1 TRX side to sides
D2 Knee tucks
(yes - we are finally getting some more abs in there)
My training partner is insisting we train abs a little more.
Anyways - to another good Wednesday
Stay Healthy,
Matt
P.S. If you are still looking for a way to improve your health... Our 14 Day bootcamp at TrainMeFit is still available for only a $40 donation to the Women's Shelter. It includes a done for you meal plan and workouts with a personal trainer.
Friday, January 29, 2010
Thursday, January 21, 2010
another good Wednesday
Early morning Bootcamp workout. Followed by some textbook fun. :)
Here are the results
A Hang Clean 4 x 3
B1 Bench 3 x 4 1 x 10
B2 Wide Grip Chins 4 x 8
C1 TRX 1 arm row 3 x 5
C2 Hand stand PushUps 3 x 4
D1 Tricep Dips 3 x 6
D2 DB curls 3 x 5
(yes we threw some arm curls in at the end...trying to mix things up)
As you push through the rest of the week - stay motivated (it's almost Friday).
Stay Healthy,
Matt
C
Here are the results
A Hang Clean 4 x 3
B1 Bench 3 x 4 1 x 10
B2 Wide Grip Chins 4 x 8
C1 TRX 1 arm row 3 x 5
C2 Hand stand PushUps 3 x 4
D1 Tricep Dips 3 x 6
D2 DB curls 3 x 5
(yes we threw some arm curls in at the end...trying to mix things up)
As you push through the rest of the week - stay motivated (it's almost Friday).
Stay Healthy,
Matt
C
Sunday, January 17, 2010
Sunday Morning
Busy Sunday morning training clients... got my own workout in afterwards
A1 TRX Chest Press
A2 ChinUps
A3 Kbell Swings
B1 Band Jump Push Ups
B2 Face Pulls on TRX
B3 X-body Mountain Climbers
B4 Side Planks on Stability ball
C1 Lateral raises (mixing it up - yes)
C2 TRX Curls
C3 TRX Tri Extensions
That's it - just a quick one. Had to meet some family for lunch later on at the mall.
Hope Sunday is going well,... stay healthy,
Matt
A1 TRX Chest Press
A2 ChinUps
A3 Kbell Swings
B1 Band Jump Push Ups
B2 Face Pulls on TRX
B3 X-body Mountain Climbers
B4 Side Planks on Stability ball
C1 Lateral raises (mixing it up - yes)
C2 TRX Curls
C3 TRX Tri Extensions
That's it - just a quick one. Had to meet some family for lunch later on at the mall.
Hope Sunday is going well,... stay healthy,
Matt
Wednesday, January 13, 2010
A weeks worth of exercise...
For those of you looking for a routine...
Stick with 3 workouts a week.
Best investment for at home: Dumbbells, ChinUp Bar and TRX Suspension Trainer (optional. I use the TRX in my workouts and would definitely recommend it.
This is how the workouts would look;(with limited direct arm work - only compound lifts)
Day 1 - 12-15 reps sets
Examples of Lifts:
A PushUp/Bench superset with ChinUps then rest 60-90 sec
B Elevated Split Squat superset with Dumbbell/Barbell Row rest 60-90 sec
C Dumbbell/Barbell Squats superset with Straight Leg Deadlift rest 60-90 sec
D Walking Lunge superset with Bench Press/Shoulder Presses rest 60-90 sec
E Wide Grip Pull Up superset with Incline PushUp/Shoulder Presses rest 60-90 sec
Day 2 - OFF (light activity for 30 minutes)
Day 3 - 8-10 rep sets
Change up the rep scheme and train heavier
Day 4 - same as Day 2
Day 5 -
similar to Day 1 and 3 BUT use a heavy rep scheme (5 rep sets)
ex. add a backpack with weights in it for chinups
Or have a high rep scheme 15+ reps for every set
Day 6 - light activity or rest
Day 7 - your choice - no weights
If you are stuck in a rut with your workouts --- This is hot off the press....and it's only five bucks...
TMF Workout and Meal Plan 5 -
Includes: 10 Done-for-you workouts (for home/gym use) with a Meal Plan - it's only $4.99 (and it's valued at $150.00).
Stay Healthy - all the best
Matt
P.S. I'm always answering questions and would love to hear from you - send me an email with your health and fitness questions - trainmefit@gmail.com
Stick with 3 workouts a week.
Best investment for at home: Dumbbells, ChinUp Bar and TRX Suspension Trainer (optional. I use the TRX in my workouts and would definitely recommend it.
This is how the workouts would look;(with limited direct arm work - only compound lifts)
Day 1 - 12-15 reps sets
Examples of Lifts:
A PushUp/Bench superset with ChinUps then rest 60-90 sec
B Elevated Split Squat superset with Dumbbell/Barbell Row rest 60-90 sec
C Dumbbell/Barbell Squats superset with Straight Leg Deadlift rest 60-90 sec
D Walking Lunge superset with Bench Press/Shoulder Presses rest 60-90 sec
E Wide Grip Pull Up superset with Incline PushUp/Shoulder Presses rest 60-90 sec
Day 2 - OFF (light activity for 30 minutes)
Day 3 - 8-10 rep sets
Change up the rep scheme and train heavier
Day 4 - same as Day 2
Day 5 -
similar to Day 1 and 3 BUT use a heavy rep scheme (5 rep sets)
ex. add a backpack with weights in it for chinups
Or have a high rep scheme 15+ reps for every set
Day 6 - light activity or rest
Day 7 - your choice - no weights
If you are stuck in a rut with your workouts --- This is hot off the press....and it's only five bucks...
TMF Workout and Meal Plan 5 -
Includes: 10 Done-for-you workouts (for home/gym use) with a Meal Plan - it's only $4.99 (and it's valued at $150.00).
Stay Healthy - all the best
Matt
P.S. I'm always answering questions and would love to hear from you - send me an email with your health and fitness questions - trainmefit@gmail.com
Tuesday, January 12, 2010
Big Monday Workout
After the morning training session I headed to school for an Orthopedics Test.
Awesome test - could not have gone any better (it's always great when you have a good tutor).
Later on we hit the gym for a big guy workout; (some of us are just getting back into it after the holidays)
A Deadlifts (upto one rep max)
B Wide Stance Squats 3 x 5
C SLDL 2 x 8
Heavy Workout.
As for the evening training session at TrainMeFit. Killer! Nothing but bodyweight training and some intense drills. New members were sweeeaattinggg!
As for what's happening at Bootcamp training sessions these days (besides lots of sweating). Currently only $50 get you 3 weeks of morning bootcamp. This $50 goes to the Brampton Women's Shelter which is a great cause in itself.
Stay Healthy and motivated for the week ahead...
Matt
Awesome test - could not have gone any better (it's always great when you have a good tutor).
Later on we hit the gym for a big guy workout; (some of us are just getting back into it after the holidays)
A Deadlifts (upto one rep max)
B Wide Stance Squats 3 x 5
C SLDL 2 x 8
Heavy Workout.
As for the evening training session at TrainMeFit. Killer! Nothing but bodyweight training and some intense drills. New members were sweeeaattinggg!
As for what's happening at Bootcamp training sessions these days (besides lots of sweating). Currently only $50 get you 3 weeks of morning bootcamp. This $50 goes to the Brampton Women's Shelter which is a great cause in itself.
Stay Healthy and motivated for the week ahead...
Matt
Sunday/Monday Workouts
Awesome Sunday and Monday. Sunday started early as their were clients to train first thing in morning.
Got home immediately and set up the TRX for a workout.
Sunday's Workout:
A1 ChinUp
A2 TRX Chest Press
A3 Band High Pull
A4 Kbell Swings
B1 Low Row
B2 Band Clap PushUps
B3 TRX Knee Tucks
B4 Kbell swings
C1 Band Hammer Curls
C2 Band Tri Ext.
C3 Rear Flyes
That was it - just some Sunday morning circuits to get the sweat on.
Hope you're doing well - Enjoy the day
Matt
Got home immediately and set up the TRX for a workout.
Sunday's Workout:
A1 ChinUp
A2 TRX Chest Press
A3 Band High Pull
A4 Kbell Swings
B1 Low Row
B2 Band Clap PushUps
B3 TRX Knee Tucks
B4 Kbell swings
C1 Band Hammer Curls
C2 Band Tri Ext.
C3 Rear Flyes
That was it - just some Sunday morning circuits to get the sweat on.
Hope you're doing well - Enjoy the day
Matt
Friday, January 8, 2010
Friday workout and orthopedics
Friday's big workout consisted of:
A1 Overhead Squats 3x10
A2 Calf Press (when's the last time I've done calves?)
B1 Narrow Squats 3 x 10
B2 Hanging Leg Lifts
C1 Sumo Style Deadlifts 3 x 10
C2 Ab rollouts 2 x 12
Enough for now - 30 minute workout.
Warming up for a big practical this Monday - group of us had to practice Shoulder/Elbow/Wrist/Hand and TMJ orthopedics this afternoon. We had a Med Student join us too - gave us an interesting perspective - nice guy.
Give this workout a try (moderate reps with small rests (<1 minute))
To your Friday night -
Matt
A1 Overhead Squats 3x10
A2 Calf Press (when's the last time I've done calves?)
B1 Narrow Squats 3 x 10
B2 Hanging Leg Lifts
C1 Sumo Style Deadlifts 3 x 10
C2 Ab rollouts 2 x 12
Enough for now - 30 minute workout.
Warming up for a big practical this Monday - group of us had to practice Shoulder/Elbow/Wrist/Hand and TMJ orthopedics this afternoon. We had a Med Student join us too - gave us an interesting perspective - nice guy.
Give this workout a try (moderate reps with small rests (<1 minute))
To your Friday night -
Matt
Wednesday...
Another awesome Humpday
Started with a big 6AM Bootcamp workout
Followed it up with my own workout:
A Hang Clean 3x8
B1 Flat Bench
B2 Barbell Row
C1 Wide Grip Pull downs
C2 Standing DB Push Presses
D1 Close Grip Bench 2 x 10
D2 DB Curls 2 x
That was it - nothing crazy. Another 30 minute workout then back to life.
If you're looking for some motivation or some new ideas fire me an email (trainmefit@gmail.com) - always happy to help.
Stay Healthy and Motivated -
Matt
P.S. Still trying to get motivated this year? We still have spots in our morning Bootcamp. $50 donation to the Brampton Women's Shelter gets you 21 days of unlimited training at the morning location. . You can find out more HERE.
Started with a big 6AM Bootcamp workout
Followed it up with my own workout:
A Hang Clean 3x8
B1 Flat Bench
B2 Barbell Row
C1 Wide Grip Pull downs
C2 Standing DB Push Presses
D1 Close Grip Bench 2 x 10
D2 DB Curls 2 x
That was it - nothing crazy. Another 30 minute workout then back to life.
If you're looking for some motivation or some new ideas fire me an email (trainmefit@gmail.com) - always happy to help.
Stay Healthy and Motivated -
Matt
P.S. Still trying to get motivated this year? We still have spots in our morning Bootcamp. $50 donation to the Brampton Women's Shelter gets you 21 days of unlimited training at the morning location. . You can find out more HERE.
Monday, January 4, 2010
First Day Back
Alright - big day back.
School started once again for the new year. Bootcamp definitely hard - this morning and this evening too. Everyone had their sweat on.
As for my workout - pretty basic (glad to get back to the weights)
A Squats 4 x 6
B SLDL 4 x 6
C1 Barbell Split Squat 2 x 6
C2 Ab wheel 2 x 12
D1 ChinUps 18 (failure)
D2 PushUps
That's it. Legs are already starting to feel is tonight.
Busy day tomorrow. School is back in full swing!
Stay Healthy,
Matt
School started once again for the new year. Bootcamp definitely hard - this morning and this evening too. Everyone had their sweat on.
As for my workout - pretty basic (glad to get back to the weights)
A Squats 4 x 6
B SLDL 4 x 6
C1 Barbell Split Squat 2 x 6
C2 Ab wheel 2 x 12
D1 ChinUps 18 (failure)
D2 PushUps
That's it. Legs are already starting to feel is tonight.
Busy day tomorrow. School is back in full swing!
Stay Healthy,
Matt
Sunday, January 3, 2010
Night Eating
Why do so many people say not to eat at after 7, or after 8? Which is it?
Because it cuts down on the total number of calories you consume. Night eating does not increase fat on your body. It does increase "calories in" and if you've already passed your daily limit for calories - you are going to add fat to your body.
So if you are looking to shed some pounds... Try setting up some rules so that you don't find yourself snacking on junk food after 8pm for example. And of course - it always works best if you have a partner or spouse to cheer you on.
If you need someone to help you along - we do have some motivation for you. You can find it HERE.
Stay Healthy,
Matt
P.S. Have you seen how you can get access to our Personal Trainers for only $50 bucks? Currently TrainMeFit is offering morning Bootcamp for 21 consecutive days for ONLY $50. This gives you 21 days of unlimited morning bootcamp which normally costs $157
Because it cuts down on the total number of calories you consume. Night eating does not increase fat on your body. It does increase "calories in" and if you've already passed your daily limit for calories - you are going to add fat to your body.
So if you are looking to shed some pounds... Try setting up some rules so that you don't find yourself snacking on junk food after 8pm for example. And of course - it always works best if you have a partner or spouse to cheer you on.
If you need someone to help you along - we do have some motivation for you. You can find it HERE.
Stay Healthy,
Matt
P.S. Have you seen how you can get access to our Personal Trainers for only $50 bucks? Currently TrainMeFit is offering morning Bootcamp for 21 consecutive days for ONLY $50. This gives you 21 days of unlimited morning bootcamp which normally costs $157
Saturday, January 2, 2010
Morning Workout (1st one of the new year)
Happy New Year! I hope everyone is enjoying the holidays.
The holidays are officially coming to an end (...sadly).
It's time to get Active.
Here is the first Upper Body workout of 2k10 (all in the comfort of the house):
A1 Low Rows
A2 Chest Presses
A3 High Pulls
A4 Knee Tucks
4 rounds
B1 Rear Y-Flyes x12
B2 Tri-Extensions
B3 Hammer Curls
3 rounds
Total Time: 25 minutes
Enjoy the rest of the day - stay motivated,
Matt
P.S. If you're trying to become more active - TrainMeFit Group Training does have some spots left - It's only $99 for 21 days of unlimited training with meal plan -> check it out here
The holidays are officially coming to an end (...sadly).
It's time to get Active.
Here is the first Upper Body workout of 2k10 (all in the comfort of the house):
A1 Low Rows
A2 Chest Presses
A3 High Pulls
A4 Knee Tucks
4 rounds
B1 Rear Y-Flyes x12
B2 Tri-Extensions
B3 Hammer Curls
3 rounds
Total Time: 25 minutes
Enjoy the rest of the day - stay motivated,
Matt
P.S. If you're trying to become more active - TrainMeFit Group Training does have some spots left - It's only $99 for 21 days of unlimited training with meal plan -> check it out here
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