My Top 5 Fall Exercises

This isn't one, I just like the pic.

1.  Push ups

 

Push ups can also be done from your knees to make them a little easier.  Try to challenge yourself and always hold good form. 

2.  Rows

 

Rows, can be done in a variety of ways:  dumbbell, straight bar, band, upright, seated.  Choose what works the best for you, stabilize and flatten your back.

3.  Plank

 

Maybe start by holding for 30 seconds and work your way to a minute.

4.  Squats

 Weights or no weights, great exercise that can be done almost anywhere.

5.  Walking

 

Time, repetitions and sets will vary with your each individuals fitness level, challenge yourself, but always stay inside your limits.   Watch your form and consult an expert if you have questions or experience pain, and always make sure you are healthy enough to exercise.

That Time of Year.

To athletes and weekend warriors: For some your season is over, others just beginning.  I wanted to put a few tips out there for each. Now pay attention.

A little chart to use as a reference.  You could also call this period, noncompetitive time, up to you.  What is important is that you don't fall off the edge and stop all activity, a simply change is enough. 

Go from this:

 

To This: 

 

Or from this: 

 To this:

The fall is a great time to hit the gym, fix injuries, and strengthen your entire body.  Focus on the positive and live life.

Time, look back, reflect, and set your sights on the next big thing in your life. Reload, reset, time to be great.

Decisions

Decisions, we make them everyday.

What to eat:

choose green

vs

choose white

veggies

vs

doughnuts

How to exercise:

on the couch

vs

actually moving your body

  Where to live:

city

vs

County

Our attitude:

pissed at people

vs

happy to be alive

etc. The thing is and what we do not think about is how our decisions effect the people we interact with, from our attitude at the grocery store to the people we work with.  We focus on what is immediately in front of us or the greed to get ahead.  Be a power for good.

Stop, think, did I smile and laugh or did I give the driver next to me the finger.

In sport and life, our actions have consequences. We all can learn from better decision making, and take a second to think about who and what you will effect.

 vs

It's your DECISION.

Trainhard4life

Be better in 2015.

A trainer's thoughts on health in 2015.

1.  Eat the right foods

Eat to live, not live to eat.  Eat a diet rich in dark vegetables.  They are low calorie and high in nutrients.  Try cooking, you might suck at it, but try.  The chances are if you pull it out of the fridge and not the out of the pantry it will be a whole lot better for you.

2. Exercise every day.

Lets make this easy, exercise every day:  Walk, run, resistance training, cardio.  Couch bad, movement good.  Do what you like,that will help you stay with it.  Plan your time, anything from ten minutes to a hour.  Get good instruction if you need it.  Research your trainer, ask questions and get moving.

3. Drink more Water.

Simply, it filling, you need it to live, enough said.

4.  Set yourself up to succeed.

Goals are good, but be realistic. This is your life, live it.  Enjoy the small successes, stay focused on the big picture.  Stop saying tomorrow, news flash, it's tomorrow.  Make everyday a success.  Be a winner.  Be great today.

Sport and Life

Life is like sport.  You have some good days and you have some bad days.  What defines you is how you play.  Not just in the game, but before, after, and during.  Build on successes and failure, you only fail if you quit.

The path you choose.

The road may have some rocks on it, or lead  to the top of a mountain. Face your challenge.

Surround yourself with great people and build a great team.

It may hurt, push or quit.  Your life is ahead of you and starts today.

BE GREAT.

Ride for Today

Ride for Today, because tomorrow we may.....

Training:  The process, have fun, go easy, and sometimes it's business and you have to give it hell.

The Road:  Look at the leaves and remember you may have a greater purpose in life.

 The Trail:  Don't be afraid to go off road, you might be surprised with what you find.  That which does not kill you....  The answers you may be looking for are not on the road most traveled.

Be Great Today.  Trainhard4life

Thought of the Day.