Workouts of the Week

Workout for: Monday 10/18/2021
Click or tap for the workout video
Click or tap for the stretch video

4 Rounds-30 Secs ea.
High Steps
Trunk Twist
Squat Thrusters
Air Squats

then
10 Minutes
(AMRAP or EMOM)
5 Burpees
5 Thrusters
NOTE: AMRAP is As Many Rounds As Possible - EMOM is Every Minute On the Minute



Workout for: Tuesday 10/19/2021
Click or tap for the workout video
Click or tap for the stretch

4 Rounds-30 Secs ea.
Spiderman Steps
1 Elbow to Knee - 1 Vup
In Outs
Abdominal Crunches

then
4 Rounds-30 Secs ea.
All Kettlebells (KB)
KB Swings
KB High Pull to Press
KB Goblet Squats
KB Row-right
KB Row-left
Rest



Workout for: Wednesday 10/20/2021
Click or tap for the workout video
Click or tap for the stretch video

3 Rounds-30 Secs ea.
High Knees
Squat Thrusters
Air Squats

then
4 Rounds
40 Secs Work
20 Secs Rest
Mountain Climbers
Abdominal Crunches
Side Leg Raise-right
Russian Twist
Side Leg Raise-left


Workout for: Thursday

Click or tap for the video

Stretch and Foam Roll
Warmup before doing the stretches and foam rolling.

Warmup ideas:
* Brisk Walk
* Jog
* Bike
* Row Maching
* Basketball
* Swim


Warmup for about 5-10 Minutes

For the stretches, you can perform each as long as needed, just go slow. Try to relax and breath as you are stretching.

For the foam rolling remember you are applying gentle sustained pressure on the muscles to bring them to a healthy state.

Good Luck!


Workout for: Friday 10/22/2021

Click or tap for the workout video
Click or tap for the stretch video

2 Rounds-20 Reps ea.
Band Curls
Band Triceps
(or use light weight)
NOTE: we are just trying to get the blood flowing in the muscles

then
4 Rounds-30 Secs ea.
Curls
Bent Row
Rest

Then
4 Rounds-30 Secs ea.
Skull Crushers
Close Grip Chest Press
Rest

then
2 Rounds
1 Minute ea.
Isometric Hold Curls
Curls
Rest

then
2 Rounds
1 Minute ea.
Isometric Hold Triceps
Skull Crushers
Rest

Might be a good idea to go light on the weights for this part.

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My Story

Your Trainer

Mark

I was certified in exercise physiology in 1982 and began teaching and training adult fitness classes, both in group and individual. I have been training adults in various forms of fitness ever since. My primary focus has always been to make people better than when they first came to me, rather than just show them workouts. I have spent time with doctors, nutritionists and holistic healers trying to find the ideal blend of fitness and diet. My years of experience and endless research have given me a unique perspective on human behavior as it pertains to health and fitness. I have developed the philosophy that anyone can be better, they simply require two ingredients: 1) don't judge their looks based on other people and 2) focus on being the best version of themselves. This was tested in my own life when I was about 48 years old as I went from being a fit, former athelete to a fat, out of shape middle-aged man and sadly, I saw no way out. So everything I am showing you is what I used personally to get out of my rut and back to being what I was intended to be. Now, in my mid sixties, I want to share what I have learned with you. After all, that's what it's all about right? Pass it on. I know if I can do it, you can too!

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HEALTH AND FITNESS INFO

My Morning Shake

Shake Recipe
1/2 cup Almond Milk
2 Tsp Ground Flax Seed
1 Scoop Whey Protein (your choice)
1 Scoop Collagen
Remaing Water
Mix and Enjoy

Why we exercise
The benefits

Exercise has 5 major benefits:
1) Self Esteem
2) Increased Energy
3) Functional Strength and Stamina
4) Increased Mental Acuity
5) Fights Age Related Health Declines

 
Which diet is best?

There are so many diet plans to choose from:
1) Keto
2) Vegan
3) High Carb
4) Low Carb
5) South Beach
and many more
All diets have one thing in common, they ask you to eat only certain foods and in certain quantities.
Why restrict yourself on any diet, just eat real food, i.e. regular food. Just eat in moderate quanties just like the diets ask you to. Practice Portion Control

Smart body
Get to know your body

Since the beginning of time our bodies have always been self-healing and self-regulating.

For example, our metabolic functions are all normal when we are at rest. If we have to fight or run for our lives, the metabolic functions automatically respond, i.e. our breathing and heart rate increase, blood vessels dilate, blood pressure increases, etc. When a threat has passed, the body self-regulates and everything returns to normal.

The same rule applies to self-healing. If you cut your hand, your body responds by inflaming the area with antibodies, then a scab forms and the injury goes away.

If you have a decently healthy immune system, your body will know what to do to heal itself

Bottom line - listen to your own body before other people. Your body has built-in intelligence, we just have to listen. Remember age is just a number. Stay Fit.

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