Category Archives: Blog

Fit (back, Chest, Arms, Balance)

Big sets. Use weights that are appropriate for quality repetitions.

Station 1

Jump Rope x 2 min. or Bike med-high intensity 2 min.

Close grip lat pull x 10

Bent over Barbell or single arm Dumbbell Rows  Continue reading Fit (back, Chest, Arms, Balance)

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M.I.B (Mission Impossible)

  1. Chin-ups x 3-6 or reverse bench press (modified pull-ups)
  2. Toe Touch x 25 (sitting on your sit-bones with feet in the air knees bent slightly) 
  3. Squat Thrusts (Touch floor with hands on squat) x 20
  4. Burpees with Jump x 5
  5. Bench Dips x 20
  6. Toe Touch x 15
  7. Squat Thrusts x 15
  8. Pushups x 10 (full 90 degrees elbows)
  9. Toe Touch x 25
  10. Squat Thrusts x 20
  11. Jumping Lunges x 20 ea.
  12. Chins x 3-6 or reverse bench press (modified pull-ups)
  13. Toe Touch x 10
  14. Squat Thrusts x 10
  15. Pogo over Versa Bar x 60 sec
  16. High Knees x 60 sec (knees up to waist)
  17. Squat Thrust Touch floor x 15

Continue reading M.I.B (Mission Impossible)

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Need a workout but don’t have a gym?

CO-ED Total Body Beginner, 2 – 3 days per week (35 min)

Tools of the trade: One role up exercise mat (yoga mat), one exercise band with handles (…tension red or medium), and a Buddy (more fun). Workouts for Home and Travel BT

 

Standing Wide Leg stretch (hold for 20 seconds x 3)

Standing Single Leg runners stretch for quads x 20ct

Butterfly Stretch x 20ct. (Seated on your mat pulling heals towards you)

10 inch arm circles x 30 (moderate speed)

Rear Shoulder (Pull each arm close & across chest stretching the rear delts x 10 ct. ea.

Triceps stretch x 10 ct. ea. (Elbow bent over head pressing gently with other hand) Continue reading Need a workout but don’t have a gym?

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Artistry in Motion, Locally Crafted Custom Surfboards

If you’re a Surfer or wish to be a surfer some day, the first thing that you need to know is that all surfboards won’t engender those visionary nose rides, hits, hacks, carves, and aerials on that tasty wish list of yours. You’ll need a “real” surfboard for that…

Last weekend I paddled out at one of our local spots for a test ride on my new “Poker Chip”; the most recent addition to my quiver. My first takeoff was so automatic and natural that I’d swear it was one of my old whips; each ride after, being a repeat celebration. The uniqueness of this first ride was that the board’s dimensions were completely different from any of my other boards; a completely new design and yet it new me! Continue reading Artistry in Motion, Locally Crafted Custom Surfboards

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“She eats whatever she wants and stays thin as a rail!”

If you’ve ever said or thought this then you’ll find the information herein both helpful and enlightening. For those admirably disciplined women who’ve fallen victim to such an accusation mistakenly or otherwise…kudos for all you do! In this; the first of a three part blog series; we’ll explore the factors involved in getting and staying “thin as a rail” in the real world. Women are by far the most flattering to each other of all the clients I’ve trained in my career. To say that anyone eats whatever they want and stays in perfect shape is certainly a complement to their superior genetic code; kind of like a guy calling another guy “Superman”. But are they actually failing to recognize these women’s commitment to their diets, lifestyle disciplines, and knowledge of fitness? It’s true that some women metabolize calories slightly more efficiently than others, but implying that they can eat “anything they want” all the time and not gain a pound is not only ridiculous; it’s a little insulting. So what gives some the edge over others who seem to gain a pound by merely “thinking” about chocolate?

Continue reading “She eats whatever she wants and stays thin as a rail!”

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BodyTek Chili

4 BONELESS SKINLESS CHICKEN BREASTS

2 CANS BLACK BEANS

2 CANS DICED TOMATOES –ZESTY CHILI STYLE

Dice and brown the chicken in a deep frying pan using PAM so the chicken won’t stick.  (This does not mean deep fry your chicken! J

When chicken is browned add all cans of black beans and tomatoes.

Add chili powder, salt and pepper to taste.

Cook on medium heat until beans are tender, about 20 minutes.

 

Serving size:  1 cup (This recipe makes 8 servings)

203     Calories per serving

3 g  fat

1g   sat. fat

19g  carbs

1 g       fiber

4 g  sugar

25g  protein

 

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