Tuesday, November 24, 2009

I'd like to send out a huge congratulations to Mr. Wilson Perez. Wilson is client of ours here at FT who started training with us a few months back and as of Sunday, November 22, Wilson competed in and completed his first marathon. At 62 years young, Wilson completed the Route 66 Marathon here in Tulsa in 6 hours and 13 minutes! We are extremely proud of Wilson and hope his story will inspire all our clients, friends and family to set a goal or some goals and don't stop working towards said goal(s) until you have accomplished them.

Speaking from a personal stand point- Mr. Perez has really inspired me and I have taken my training to a whole new level. So, in that regards, I'd like to personally thank Mr. Wilson Perez for his dedication and inspiration as it relates to my own training. You've set the bar pretty high there Wilson, but I'd like to thank you for allowing FT to be a part of your journey!

Train Hard. Train Smart.


Monday, November 23, 2009

Monday's Workout

1. Bench press: 7 reps @ 260 lbs, 5 reps @ 280 lbs., 3 reps @ 295 lbs
2. DB bench press: 2 sets x max reps: 60 lb. dumbbells, set 1= 26 reps, set 2= 18 reps
3a. Seated Over hand grip cable rows: 4 sets x 12 reps
3b. Tricep push downs: 4 x 12 reps
4a. DB shrugs w/ 2 sec holds: 3 x 15 reps
4b. DB shoulder lateral raises: 3 x 12 reps
5. BB complex: perform 10 reps on each exercise- complete as fast as possible, 3 sets w/ 90 sec between sets:
Exercises: Deadlifts, Bent over rows, hanging cleans, push presses, back squat

Friday, November 20, 2009

Great way to tap off an amazing week of training!

Well, here's how yours truly finished my week of training:
Wednesday: I worked up to my 1 rep max on BB deadlift and eventually pulled 465 lbs... which is a PR for me!
Following this, my workout buddy and I did 5- 30 yard sled sprints a piece... oh, and there was 135 lbs. loaded onto the sled... I was jelly legged following this one peeps!

Friday's workout:
1. Chins: 20 total
2a. Wide grip pulldowns: 2 x max reps (26 first set, 16 the second set)
2b. Standing DB military press: 2 x max reps: 28 first set, 15 second set
3a. lying DB tricep extensions: 4 sets x 8 reps
3b. standing hammer curls (both arms simultaneously)4 x 8 reps
4. Core Circuit: 2 sets of: 20 toe touches, 30 bicycle abs, & side plank- 30 sec/side
5. 100 push ups as fast as possible. (we timed this and the goal is to beat our individual time next week). I finished the 100 push ups in 3 min. 10 sec.

Lookin forward to the weekend. I'll be around the studio Saturday morning if anyone wants to come say hi or do cardio... then I'm off to watch OU beat TX Tech and gettin the Christmas decorations out of the attic. I'm about to go Clark W Griswold on my house!!

Train Smart.

Wednesday, November 18, 2009

How Unilateral DB Training Will Yield Great Results

There's no denying it, dumbbell training is excellent for improving fitness, burning fat and building a strong, athletic body. The accessibility, versatility and effectiveness of dumbbells make them an effective weapon in everyone's exercise arsenal. But, did you know you can dramatically boost the physical results you can SEE by using one little trick? In a second, I'm going to show you how you can get more from your dumbbell training.

But first:

I want to make sure you understand the fastest way to visible RESULTS. If you are interested in changing the way your body looks (aren't we all), then listen up. The fastest way to change the way you look is to build muscle and lose fat. By simultaneously making some parts of your body larger (muscle growth) and other parts of your body smaller (fat loss), you'll quickly change the way you look. And might I add, you'll look a whole lot better!

I know this sounds like a no-brainer, but you'd be surprised at how many men and women miss this simple point.

Dumbbell training is an excellent way to build muscle and burn fat. But I'm about to show you how you can get even more from your dumbbell exercise routines. This one small change results in more physical changes in your body, and therefore more results you can SEE! Are you ready?

This little trick is called Unilateral Training.

Basically, unilateral training is when you perform an exercise (in this case a dumbbell exercise), with one arm or leg at a time. So, for example, you would perform a single-arm dumbbell military press with your left arm for the desired number of repetitions. Then you would do the same number of repetitions with the right arm.

Here are two reasons why Unilateral Dumbbell Training is so important for getting visible results:

1) There is a phenomena called "bilateral deficit" which allows you to lift heavier weights with one arm, than the combined effort of two arms. Let me explain. If you can do a one-arm military press with a 50 pound dumbbell, logic states you should be able to do a two-arm barbell military press with 100 pounds. But this is not the case! You'll be able to do slightly less than double, or say 90-95 pounds.

Due to the imbalanced nature of the one-arm dumbbell exercise, your body recruits more muscles for stabilization. More muscle recruited means the ability to lift more. And as we all know, using more muscle and lifting heavier weights means more muscle growth!

2) Unilateral dumbbell training forces you to spend more time on each set. For example, if it takes you 10 seconds to perform 10 repetitions of a two-arm barbell military press, it will take twice as long to complete the unilateral version (or 20 seconds).

The more time you spend exercising, the more energy you expend. The more energy you expend the more calories you burn. So, just by doing unilateral versions of exercises burns more fat. It's a small change, but it really adds up!

So, as you can plainly see, unilateral dumbbell training can help you build more muscle and burn more fat. And, as we all know, this is the fastest way to getting physical changes you can SEE!

But since I have you here, I'm going to share a BONUS BENEFIT of unilateral dumbbell training!

As I stated earlier, unilateral dumbbell exercises recruit more muscle because of the unstable nature of the exercise. But, what are these stabilization muscles that are recruited? They are your core muscles. Yes, your abdominals folks!

When you perform unilateral dumbbell exercises, your core muscles must contract to keep your body stable. This means EVERY exercise becomes a six-pack strengthening exercise.

So, let's recap. Unilateral dumbbell training simultaneously builds bigger, stronger muscles, strengthens your core and burns more fat. This sounds like the fast lane to physical changes you can see to me. How about you?


(Article Source: http://physicalfitnessarticles.net
Coach Eddie Lomax, author of Superior Dumbbell Workout)

Tuesday, November 17, 2009

FT's Kick Start Program

Come in to FT by December 20th and be eligible for 1 of 11 spots for FT's Kick Start the New Year Program. This will be an absolute awesome way to get those New Year's Resolutions started prior to the actual New Year- so don't delay and beat the rush as well as save some $$$$ in the process.

FT's Kick Start the New Year Program:
8 training sessions with certified fitness coach ($440 value)
A done-for-you meal plan ($97 value)
4 week membership to FT Riverside's private training studio ($35 value)
Unlimited email coaching (Priceless)
Total Package Valued at $540... BUT come in before December 20th and you pay only $397!

Don't wait, I only have 11 spots open for this huge savings offer- and my blog readers are the first to hear about it so take advantage and call me or email me NOW!



Tuesday's workout

1. BB bench press: 8 reps @ 255 lbs., 6 reps @ 270 lbs., 4 reps @ 290 lbs
2. DB bench press: 2 reps x max reps @ 60 lb. dumbbells, set 1= 26 reps, set 2= 18 reps
3a. seated overhand cable rows: 4 x 15 reps
3b. Tricep push downs: 4 x 15 reps
4a. DB Shrugs (w/ 2 sec hold at top): 3 x 15 reps
4b. DB lateral shoulder raises: 3 x 15
5. DB complex: 2 sets x 10 reps per exercise (60 sec between sets)
exercises: front squats, swings, unilateral curl + press, squat jumps

Got me a Physique Post workout maximizer shake following and now I'm looking forward to legs tomorrow.

Train hard,

I'm back...

OK, I've been terrible at keeping this updated, but just to catch up on what's going on at M2 Training and Wellness- dba Fitness Together Jenks/Riverside:
I recently purchased the studio from my partner Clint Howard and am now sole owner of FT Riverside. I am very excited about this venture and I look forward to continuing Mr. Howard's mission of helping people get and stay fit. There really is nothing better than looking and feeling good! So... with that I've been super busy and I'm making some changes to the studio, policies, etc etc.... but good changes. There was already a great base here at FT Riverside, but I definitely think a revamping and reinvestment into the studio was necessary and I'm ready for the challenge of owning my own business.
Furthermore, because most people who read this are friends as well as clients and family, my wife Mikah and I are expecting our first child some time next June. So, along with the business transfer, we've had a ton on our plate the last few weeks. All good news but new news nonetheless.
So, this is a quick blurb into what is going on with MW and FT Riverside- so I'll do better keeping this updated I swear from here on out. Take care friends.