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Monthly Archives: September 2011
TESTING THIS POST
September 29, 2011
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6th Workout
September 29, 2011Row 1600 meters
7 Rounds
5 Push Ups
10 Pull Ups or Ring Row
15 KB Swings
20 Sit Ups
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Week 3 Challenge
September 28, 2011As we head into the end of week 3 here is your challenge:
Row as much time as you can. There will be a log at the gym upstairs that you can track your time and meters on. You must have someone sign off on this, either Matt, Jeff, Jen or Myself. If you go during a time that no one is there take a picture with your phone and show me when you see me. You have until Monday night at 5:30 to row as much as you can.
The prize for this challenge is a big one…You will get a One on One yoga session with Jen.
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Some Inspiration
September 28, 2011“A person can be as great as they want to be. If you believe in yourself and have the courage, the determination, the dedication, the competitive drive and if you are willing to sacrifice the little things in life and pay the price for the things that are worthwhile, it can be done.”
Each and every one of you decided to participate in Fit 4 Life for your own reasons. To dedicate 6 weeks of your life to making changes. Whether it be to lose 20 pounds or to get those lean arms that you always wanted. 6 Weeks…42 days….Did you know…
Suzanne Pinto was 57 years 325 days old when she helped row the 12-man vessel Britannia III across the Atlantic east to west from Gran Canaria in the Canary Islands to Barbados in the West Indies in 42 days 17 hr 54 min between 31 January and 15 March 2011.
She dedicated 42 days of her life to participate in this amazing accomplishment! And I’m sure that she trained hard before hand to get her body in a condition to be able to do this. Now, you didn’t sign up to row a boat for 42 days, but you did sign up to give 110% over 42 days to make changes in your life. We are about halfway through and have only 24 days left! There is a lot you can accomplish in that time. If you dedicate yourselves completely you will meet the goals you have set for yourself. As Jen and I have said, we can guide you and give you all the tools and knowledge we can nutrition wise, fitness wise, but you and only you are responsible for what you do once you leave the gym. I know that making changes in what you eat is hard. I did it…I think I told each of you that I lost 40 pounds. It didn’t happen overnight…it didn’t happen in a month…It happened over 6 months and then to maintain that weight loss and healthy lifestyle is something that I work at everyday! I want to be very honest with you and tell you that changing the way I ate was the hardest thing for me to do! I LOVED FOOD!! (especially veal parm) I still love food! Will I have a cheat meal every now and then? Absolutely! You have to enjoy life! But you have to know how to balance it. That is probably the hardest thing you will have to learn. Remember – as Jen told you – you only get this one body, no refunds, no exchanges, no do overs. Treat it with the respect it deserves and you will have more energy to do everything in your life.
As we head into the Holidays the next two weeks I would like to wish everyone who is celebrating a Happy Holiday! I know there will be good food and you will have the urge to indulge yourself. I challenge you to use this opportunity to use some self discipline and what you have learned from Jen and I to watch what you eat. Taste a little of everything but control yourself. Wake up the next morning and smile knowing that you did not go overboard just because you could.
“The price of success is hard work, dedication to the job at hand, and the determination that whether we win or lose, we have applied the best of ourselves to the task at hand.”
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5th Workout
September 26, 2011
“A walk down Tabata Lane”
8 Rounds = 4 minutes
20 seconds of all out work with 10 seconds of rest
Rower
Squats
Push Press
Push ups
Planks
Kettlebell Swings
Step ups or Box Jumps
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Juices
September 26, 2011Introduction to 
Juicing
As a little introduction to juicing I made these 4 different juices for you all to try.
Go to Back to Earth, Main Essentials or Organica (in Northvale) and have them make one for you!
From Left to right:
Carrot, Orange, Beet, Ginger
Beet, Apple, Orange
Carrot, Cucumber, Pear, Parsley
Carrot, Cucumber, Pear, Parsley, Ginger, Orange (This was the spicy one)
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Roasted Winter Squash Apple Soup
September 25, 2011I have told almost all of you that I am not big on recommending soup as a meal, unless you make it at home! (And I don’t mean from a can). I made this soup tonight and it has all fresh veggies in it and only 1/2 tsp of sea salt. I challenge you to make your own healthy soup and see how you like it! Be creative and have fun!
http://eatcleanerliveleaner.blogspot.com/2011/09/roasted-winter-squash-apple-soup.html
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4th Workout
September 22, 20114th Workout
3 Rounds:
5 x Walk around Nyack Fitness holding weight over head
20x Sit up to stand up
20x Kettlebell Swings
20x Partner Medicine Ball woodchop pass
20x Push Ups
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3rd Workout
September 22, 20113rd Workout
10 Rounds
Starting with 10 Reps…Then decrease the reps by 1 each round until you are down to 1 rep
Exercises:
Push Ups
Jumping Jacks
Bent over Row
Dips
Lunges
Abs – do 20 of each exercise 2 times
Reach for your toes (with or without weight)
Double Crunch (knees to elbows)
Heel touches
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PLEASE CLICK THE LINK ABOVE TO BE PART OF A VERY GOOD TIME IN THE MUD. WE ARE ALL HEADING DOWN AS A TEAM, AND WILL MEET UP AT THE RACE CHECK WITH MATT OR JEFF ABOUT RACE SPECIFICS OR VISIT THE LINK ABOVE. THERE IS A KIDS RACE AS WELL AS YOUNG AS 4 YEARS OLD CAN JOIN IN THE MUD AND FUN. OCTOBER 2nd 2011
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