Workouts of the Week

Workout for: Monday 9/13/2021
Click or tap for the workout video
Click or tap for the stretch video

4 Rounds-30 Secs ea.
Mountain Climbers
Elbow to Knee Crunch
Spiderman Steps
Knee Hug Situps

then
10 Minutes
5 Russian Situps
10 KB Swings



Workout for: Tuesday 9/14/2021
Click or tap for the workout video
Click or tap for the stretch

3 Rounds-30 Secs ea.
High Steps
Trunk Twist
Curtsy Lunge

then
20 Minutes
10 Pushups
10 KB Swings
10 Goblet Squats




Workout for: Wednesday 9/15/2021
Click or tap for the workout video
Click or tap for the stretch video

3 Rounds-30 Secs ea.
Jumping Jacks
Squat Thrusters
High Steps

then
20 Secs Work
10 Secs Rest
2 Round
Toe Touches
Bicycle Crunches
Abdominal Crunches
Knee Hug Sit-ups
Scissor Kicks
Toe Touching Sit-ups
Clam Shell-right
Clam Shell-left


Workout for: Thursday

Click or tap for the workout video

Warmup before rehab

Stretch
Foam Rolling

Then

Core Routine

5 - 10 Each
Toe Touches
Mountain Climbers
Lying Knee Tucks (knees to forehead)
Bicycle Crunches
Heel Touches
Crunches
Knee Hug Sit-ups
6 inches with a twist (a personal fav)
Scissor Kicks
Alternating Crunches
Toe Touching Sit-ups (straight leg sit-ups)
Side Crunches (obliques)
V-Ups
Reverse Crunches
Russian Twists


Workout for: Friday 9/17/2021

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

2 Rounds-20 Reps ea.
Band Curls
Band Triceps

then
Superset each to failure

Superset 1
Curls
Cobra Pushups

Superset 2
Hammer Curls
Triceps Press

Superset 3
1 Arm Curl-right
1 Arm Curl-left
Dips


Top of page
 

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!

Top of page

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. Remeber age is just a number. Stay Fit.

Top of page

© 2010 Mark Fit. All rights reserved