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Here is a link to some of the zoom workouts we did during the shut down of 2020. It’s hard to believe that was 3 years ago! All of the workouts on these videos are either bodyweight or with household objects you’ll have around the house. And I have to admit, they are pretty tough! Please excuse the beginning of each video as we sign on and get situated. Also, you can skip to the next workout through the playlist as needed.
Enjoy!
I hope you’ve been working on standing up without hands! Here is a video to help mobilize your hips and then stand from the ground….
WORKOUT #3: Descending Ladder
Complete 10 reps of each exercise, then repeat performing 9 reps, continuing through until you reach round 10 performing 1 rep of each exercise. Good luck!
Here is a video of a modified squat thrust-
WORKOUT #2: The Coffee Table or Chair Workout
You will need a sturdy coffee table or chair for this workout.
Complete 3 rounds:
Here is a 20 min stretching video you can follow along at any time. It was filmed about 2 years ago during the February challenge….
Ever wonder how professional athletes can keep training and improving their PR? How it almost seems as though they’re invincible? Did you know that you can be just like them by changing one particular aspect of your workout routine? Well, guess what! You CAN and all it takes is incorporating cross-training.
So, what is cross-training?
Cross-training is a type of training that involves combining exercises from other disciplines. It’s a way to supplement a person’s training by improving strength, endurance, and flexibility. In addition, it prevents injuries, muscular imbalances, and burnouts. In other words, it’s whole body fitness. It can involve incorporating weight lifting, yoga, spinning, swimming, and the list goes on and on. You don’t have to incorporate everything all at once but the important thing is to break up your routine by adding cross-training to your exercise program.
Still not convinced?
Here are the benefits of cross-training. One of the best benefits from cross-training is injury prevention! Yes, preventing those same nagging injuries from overuse and repetitive movements. Take for example, running. Who doesn’t love running, especially since the Gate River Run is just a couple of months away! The constant impact from the pavement, improper shoes, biomechanical irregularities, muscular imbalances, over-training are just some of the reasons that injuries (is. joint pain, low back tightness) occur or reoccur. By incorporating cross-training, such as swimming, biking, or weight lifting, you can minimize the impact and instead work on building the endurance and strength a different way, which in turn will maximize your running in the end.
Another great reason to cross-train is for rehabilitation purposes. Let’s take running again. Say your low back is tightening up while running. Well, instead of continuing to beat your body down, incorporate biking, elliptical machine and some core training. The key is to not exacerbate your injury nor prolong the recovery process. Letting the body heal and recover will prevent you from sitting on the sidelines.
Other great benefits of cross-training are increased motivation and active recovery. By breaking up the routine and allowing you to explore more areas of the fitness world and other sports, might just give you an added kick to your motivation. Active recovery during your workouts is great in being able to enhance your endurance and strength, which will be positively reflected in your running performance.
So, before you create injuries or make current injuries worse, consider adding some cross-training to your training protocol. You’ll be surprise how much more your overall performance will be!
Pinky Uttayaya-Andrews
Why everyone needs a Coach
Everyone, at some point in their lives, can benefit greatly from working with a professional coach. You may be stuck in a rut in your career, need a different set of eyes in the gym, or be at a turning point in your life and need some guidance. It doesn’t matter the situation, a great coach can help. Recently, people have expressed some surprise when I told them I had hired a coach, even though this wasn’t the first time, which kind of took me back.
“Why WOULDN’T I use a coach? I have some of the same roadblocks and issues as everyone else!”
Curious, I started looking at the real reasons someone would hire a coach and there are 3 fundamental keys that an experienced, professional coach can bring to the table.
The first is the most obvious and the one that is mentioned the most.
1) Accountability:
The knowledge that someone has scheduled a time to meet with you, or is going to call you asking if you got a task completed, or just send a text seeing how you are doing, can move mountains for most people. This alone can be worth the cost of any coaching. While I won’t deny the importance of this point, I think it is clear to everyone so let’s move on, shall we?
2) Freedom:
Let’s face it, you are busy and have a ton of shit to worry about, the kids, work, did the dog piss on the rug? So here is a tip, find a coach you trust and who aligns with your goals and thinking and let them do their job. Personally, it is my job to worry about the health and wellness of others all day, so it is refreshing for me to put that responsibility for my fitness into someone else’s hands. I don’t have to worry about my workouts or my nutrition, just stick to the plan and trust the process.
Now not everyone thinks like this or functions like this but it can be a very liberating act in itself.
3)Leaving your comfort zone:
A coach will make you do the things you don’t want to do, but probably need the most and will see the most benefit from. The biggest feedback from people when they hear I have a coach is, “Why do you need a coach? You can do all this stuff, you can design programs, you’ve been doing this for over a decade, how are they going to help?
Excellent question and the answer is simple.
When I design programs for myself, it’s filled with stuff I like to do, not the stuff I probably need the most. The coach will have the bigger picture in mind, and not only help you see it but help you get there in the shortest amount of time. Shorten the learning curve. The biggest ROI.
So what do you think? What would be a reason YOU would hire a coach or mentor? What would you look to gain from working with a coach? Is it physical? Career-related?
A quick shout to my coaches, On the business side Eric Bach and Daniel Freedman. If you are starting or have started an online fitness business, these are the guys to take you to the next level. And they are patient, super patient…but I may have used all of it up.
On the Strength/lifting heavy shit/looking good naked side, Bryan Krahn and Scott Tousignant (yes, I need a team) who are currently helping this old dude get rid of his dad bod, and get my head right. It’s a process, trust the process.
Who is this guy?
My name is Patrick Murphy, and I am an admitted coffee snob, former chef, and full-time fitness
professional.
My fitness journey started as a little guy (actually the littlest guy) on hockey rinks in Boston, MA.
Growing tired of getting tossed around and spending more time on my butt than on my skates, I
sought refuge in the high school weight room. Even though I had no idea what I was doing, I
quickly noticed that the changes were much more than just physical, with the mental and
emotional effects being profound. This lesson would stay with me throughout my life, and it is
something I try to instill in all my clients.
As I moved into the working world, keeping fitness in the forefront of my life again became
paramount. I worked my way up through the ranks of food service and made it to assistant chef
and even won “Best of Boston” in 1999. The reality was late nights, tons of stress and constant
food were killing me, literally. The gym was my only release, and a welcome one at that.
Moving to Florida in 2003, I knew I needed to leave the restaurant business or else I wouldn’t
make it out alive. I knew I had more to give and more to share with people. So I turned my
passion for fitness into a career.
THIS IS WHERE YOU COME IN!
*Do you have a sport or activity that you are really into and would like to improve your
performance in? I can help! As a Certified Strength and Conditioning Specialist I can create a
custom program designed for the demands of your specific sport or activity.
*Are you struggling with making time for yourself while juggling a busy career and
family/friends/social life? I’ve been there. Trust me. I take pride in simplifying what you actually
need….and I’ll give you a hint, you don’t need to live in the gym to get amazing results.
With 13 years of experience training people of all ages, backgrounds and goals, I am confident
that we can create a solution to your overall health goals, so come visit me and let’s talk about
your options…..and if you were to happen to bring me a delicious local coffee, your first workout
might be a little easier. Maybe.
What is Joint Mobility?
Joint mobility is the range of motion found when muscles surrounding 2 bones contract or relax creating joint movement causing adjacent bones to articulate, slide, glide, hinge or pivot with each other.
Without good Joint Mobility a person will be restricted in their joint’s available range of motion. Typical restrictions in joint range of motion are due to shortened or lengthened muscles. Limited range of motioned can also occur to conditions with the joint itself and can carry with it joint pain or stiffness.
What is Flexibility?
Flexibility is a muscle’s ability to lengthen or stretch to it’s appropriate length when needed, to allow a body part or parts to move through all available ranges of motion.
Flexibility is typically one of the most forgotten or overlooked aspects of health. Poor flexibility could lead to limited ranges of motion in one or multiple joint(s) up and down a person’s kinetic chain. In order for a person to be healthiest version of them possible, equal focus and attention must be given to flexibility.
Be sure to check out our latest uploads!
Our very own Anthony Moore, Tim Dailing and Michelle Bakkar demonstrate different exercise variations you can try.
Anthony Moore – Battle Rope Variations
Michelle Bakkar – BOSU Ball Variations
Tim Dailing – Dead lift Variations
When most people think of cardio, they think of long, boring jogs, or endless hours on the elliptical. I’ve got good news for you: there’s a method of cardio that takes much less time and is far superior to jogging to help you burn fat. It’s called High Intensity Interval Training (HIIT)! High Intensity Interval Training involves alternating between very intense bouts of exercise and low intensity exercise/recovery. For example, sprinting for 30 seconds, then walking for 60 seconds is high intensity interval training. HIIT can be used both anaerobically (in the gym with weights) and/or aerobically with cardio.
The “Fat Burning Zone” shown on most cardio equipment is usually only 60%-65% of max heart rate, this is really a myth and is NOT optimal for burning fat. Yes, you burn more fat relative to glycogen when going for a walk, but what we care about is total fat burn. At higher intensities, you are burning far more fat, even though the fat/glycogen ratio is lower. In addition, interval training allows you to exercise at very high intensities for a much longer period of time than steady state, so you burn more fat.
There are a number of great benefits to High Intensity Interval Training besides serious fat burn that include:
• Increased Aerobic Capacity – The amount of oxygen your body can use (oxygen uptake) is increased, so your overall aerobic capacity can increase faster than with low intensity endurance exercise.
• Increased Lactate Threshold – Your ability to handle increased lactic acid buildup in your muscles increases.
• Improved Insulin Sensitivity – Over time, your muscles more readily hold onto glucose, instead of the glucose going to your fat stores.
• Anabolic Effect – Some studies show that interval training combined with consuming slightly more calories than you burn creates an anabolic effect, which helps you put on muscle. The opposite occurs with steady state cardio, which for long durations is catabolic.
As an added bonus, there’s also an afterburn effect known as EPOC (excess-post exercise oxygen consumption). You increase your metabolism and burn more calories for up to 24 hours after interval training, whereas going for a jog burns almost NO calories after.
INTENSITY30!
So it’s time to burn calories faster and more efficiently, improve endurance, and build strength with Definition Fitness Personal Trainer Scott Winters and the heart-pumping INTENSITY30 workout program!
Utilizing the principles of high intensity interval training (H.I.I.T.), INTENSITY30 is a fast paced 30-minute, one-on-one workout session which incorporates 30-second drill combinations that include weighted squats, full-body resistance combinations, BOSU-based drills, heavy plyometrics, among other techniques, with 30-second recovery periods between each drill.
“HIIT is considered to be much more effective than normal cardio because the intensity is higher and you are able to increase both your aerobic and anaerobic endurance while burning more calories and shedding the fat.”
To be cleared for this special program, your max, resting, and target heart rate will be assessed prior to beginning the program; your heart rate will then be monitored throughout the 30-minute workout with your target heart rate always in check. A heart rate monitor is strongly recommended (for the most accurate workout), but not required.
IT’S A HEART-PUMPING TIME THAT WILL PUSH YOU TO YOUR LIMITS!
-Scott Winters
