Friday Fitness Challenge

Good morning everyone and happy Friday! The temp is dropping again here in Minnesota, so let's warm things up with another Friday Fitness Challenge! Who's in? Feel free to share with friends and family. Stop on by my Facebook page (click the Facebook icon to the right) for more health and fitness tips. Have a great rest of your Friday and an even better workout! :)

- Mike

- 15 burpees
- 15 squat push presses (use a stack of books to press overhead if you don't have weights)
- 15 chair dips (the further your legs are out, the more difficult it gets)
- 20 chair step ups w/knee raise (alternate legs every time you step up)
- 15 pushups
- 45 sec. plank
- 20 birddogs (10 each side)
- 45 sec. plank
- 15 glute bridges
- 10 jump squats (finish strong and get some air on these)
Rest. Repeat 2-3 more times

New Years Resolutions - 5 Common Fitness Mistakes to Avoid

If you’re like most people, you’ve recently resolved to lose weight, get in shape or maybe just to live more healthfully. These resolutions often include a commitment to exercising more regularly, but before you lace up your shoes and get moving, I have five common mistakes you’ll want to avoid in 2016.

#1 Don't join a gym for the sake of joining a gym

More people join a gym in January than at any other time of year. While this can be a great first step, joining a gym does not necessarily mean a person will become more active. The key is actually using the gym. Before you sign up for a gym or health club membership, spend some time researching facilities. Make sure the gym offers the environment and types of equipment and classes you would use on a regular basis. And don’t forget the importance of choosing a convenient location. For many people, it makes more sense to join a gym that is close to work, especially if they are more likely to train right after work; others are more likely to use a use a gym that’s closer to home. Find out which location will increase your likelihood of using the gym.

 #2 Don't commit to a type of exercise you already know you don't enjoy

One major factor that influences adherence to a fitness program is motivation. Therefore, when making a resolution to exercise more, be sure to choose an activity that you enjoy. Consistency is key for success, and if you are engaged and enjoying the type of exercise you are performing, your likelihood for sticking with it will be greater.

#3 Don't set unrealistic expectations

If you are beginning a new exercise regimen in 2016, be realistic about what you are capable of doing and likely to do. For example, if  you currently do not exercise consistently throughout the week, it doesn't make sense to say you will exercise six days a week. I see this a lot with consultations I do and although this is a great goal and love their enthusiasm, it is not realistic for someone who is just starting out. Instead, set a more realistic goal, such as exercising two or three times a week. You can apply this same principle to the intensity of your workouts, including the amount of weight you use and how long your workouts last.

#4 Don't try to be the strongest, fastest person on day one

At the start of a new program, you may feel tempted to keep up with or compete with others. While a little friendly competition is good, you must be aware of your limits. Ease into your program and gradually increase your intensity over time. The goal is to push yourself outside of your comfort zone, while also not getting hurt or feeling overly sore.


#5 Don't give up on your exercise routine just because you fell off the wagon

Consistency and commitment are two qualities that make an exercise program successful. You may have days, however, when your motivation is low or your schedule gets in the way, and that is O.K. The important thing is to consistently try to maintain your exercise program and focus on the next opportunity.

Avoid these five common exercise mistakes and you will be well on your way to enjoying a healthier 2016. Have a great day everyone!

- Mike

Plateau - it's a good thing!

Hello everyone! Just a quick little note to give you guys and you may think I'm going a little crazy after I say this, but a plateau is good.

Alright, you all still with me? Many, if not most, people think hitting a plateau is a bad thing. How about thinking about it in a different manner? A plateau is a sign that you've made some progress. Perhaps if you view it as a chance to recognize the progress you've made, while gathering your strength to make the next attempt and effort at making more progress, a plateau can be seen as an opportunity, a starting point for the next round of progress.

Something to think about. Have a great day everyone!

- Mike

A Healthy Mind

Good morning everyone! Not only is keeping your body healthy important, but keeping your mind healthy is just as important.

They gym has always been my escape. A place where I can go to relieve stress and clear my head. We all need something to do or somewhere to go to clear life's clutter. Yesterday I started my day in the gym, had a full busy day at the office and then back at the gym to personal train. So, with being in the gym twice I needed something a little different to clear my head and with the weather being as nice as it's been, I decided to go for a run...and please excuse my whiter than white legs! LOL

Now let me just be clear on this, I'm no runner by any means. At all! But, being able to just put the headphones on, crank the tunes and just go...well there's something satisfying about it. Maybe it's that runners high that you avid runners talk about, but I like to see it as it's my time to just think. I do that when I exercise...I think. Might not be the best thing to do, but I do it. I ponder, I solve problems, I make sense of why things are the way they are, I think about where I am, where I was, what positive direction I am heading, I work out quadratic equations (just kidding on that last one ;) )...the point is whatever form of exercise I'm doing that's "my" time to also make my mind healthier.

Make sure you give yourself your "you time" as with how busy our lives can get, it's very important to squeeze in time to focus on you. Have a great day and take some time out today for yourself. :)

Tuesday Training Tip - Shoulders

Today will be a simple tip about the shoulders (or deltoids).  The deltoid is a large three-headed muscle group consisting of the anterior (front), medial (side) and posterior (rear) deltoid.  The function of the deltoid muscle is to lift and rotate the arm.  It is important to develop and train all three groups when training shoulders...especially for those looking to achieve that "V-Taper" physique.  When training shoulders there are two types of exercise; presses and raises.  I'll list a few simple and basic exercises to hit all three deltoid groups.  One last thing I'd like to mention is not to forget about the trapezius muscle, since they extend down from the neck, to down between the shoulder blades. As promised, here are just a few simple exercises that you can do to hit all deltoid groups. Have a great day everyone! :)

- Mike

- Seated Dumbbell Presses

- Side Dumbbell Lateral Raises

- Seated Dumbbell Lateral Raises (Bent over at the waist)

- Upright Rows (Barbell or Dumbbells)

- Shrugs (Barbell or Dumbbells)

- Rear Delt Flyes (if your gym is equipped with a chest flye machine, it usually adjusts for you to hit the rear deltoid)

  

Friday Fitness Challenge

Happy Friday everyone! It's time again for another Friday Fitness Challenge, who's up for it? You guys have been doing great with this, so keep up the good work! As always, feel free to share this with your friends and family. Also, if anyone is looking for any new workout ideas or exercises to do at the gym, follow me on Instagram ( @mike_rush_fitness ) where I post some pretty great workouts that I do. Have a great rest of your Friday everyone and an even better workout! :)

- Mike

- 15 burpees
- 10 lateral lunges
- 1 min. plank
- 15 pushups
- 15 leg gluten bridge-ups (same as a glute bridge, but raise one leg off the floor)
- 15 chair dips
- 15 burpees
- 45 sec. side plank (each side)
- 20 crunches
- 1 min. wall sit
Rest. Repeat 2-3 more times.

Friday Fitness Challenge

Happy Friday everyone!  It's time for another Friday Fitness Challenge.  Feel free to share this with your friends and family so they can get in on the fun as well.  :)  I'll also be sharing the workouts I do on a daily basis on both Twitter and Instagram, which you can follow my by just clicking on the icons to the right on my site, if you're just looking for new exercises or ideas to add to your routines. Have a great rest of your Friday and an even better workout! :)

- Mike

- 25 jumping jacks
- 10 overhead dumbbell split squats (10 each leg) If you don't have dumbbells, a stack of books held over your head will work.
- 1 min. plank
- 10 bird dogs (each side)
- 10 pushups
- 20 Russian twists (left, then right = 1 rep)
- 10 chair dips
- 20 chair step ups w/knee raise (alternate legs each time you step up)
- 15 burpees
- 45 sec. side plank (each side)
Rest. Repeat 2-3 more times.

Tuesday Training Tip - Bent-over Barbell Rows

Today's Tuesday Training Tip will cover the bent-over barbell row.  This is a great lat exercise and is a good partner to go along with pullups and lat pulldowns.  If you're looking to build a wider back and expand those lats, this is a great exercise to do.  Here's how to perform them.

Step up to the bar with your feet shoulder width apart and grab the bar about shoulder width or a little outside shoulder width. You can grab the bar two different ways, over grip or under grip.  I choose to do over grip because it's very easy to start using your biceps while performing this movement, but this exercise is meant to focus on your lats.  Bend over at the waist.  I like to keep the bar close to my legs, the starting position the bar is actually touching my knees.  When you pull the bar up, you want to pull towards your waist, not straight up to your chest.  Pulling straight up will engage your biceps and again, not what you're looking to do, this is an exercise for your lats.  When you get the bar up to your waist, pause and give a good squeeze.  If you can't pause at the top of the movement, your weight is too heavy, drop to a lighter weight.

- Mike

Finding The Time To Exercise

“I don’t have time to exercise.”  Heard that one before?  You more than likely have because it’s the most common excuse given for not exercising.  Many people are in denial about their health and have built in excuses as to why they’re not exercising, but what it boils down to is better time management and fear. People fear they’ll get hurt, embarrassed, and most of all, fear of failure.  What they should be afraid of is what will happen if they don’t exercise.  How will their sedentary lifestyle affect them next year? 5 or 10 years from now? 

As busy as we might be, we seem to have little trouble finding time for TV or social networking.  Will you have time for multiple doctors appointments?  Will you have time and money to take medications every day to treat high cholesterol, high blood pressure or diabetes?  Puts things into perspective, doesn’t it?  If you want to exercise, you’ll make the time. 
 
Having a family and the obligations that come along with it are another reason people give for not exercising. But, a helpful strategy to make time for exercise is to have a written plan.  Figure out the best time for exercise in your schedule and actually enter it into your computer or cell phone calendar as a reoccurring event.  By doing this there’s less of a chance of you scheduling something during that time.

As I mentioned earlier, there’s little trouble finding the time to watch TV, so why not make the most of it?  Do some planks, crunches, squats, yoga poses, lunges or pushups while you’re watching.  Keep some fitness equipment, such as resistance bands, kettlebells or a jump rope, near your TV.  Use the commercial breaks to throw in brief cardio intervals. Run in place, up and down the stairs or do some burpees.

Parents, find yourself always picking up after your kids?  Next time while picking up those toys, towels and trash off the floor, instead of bending at the waist, do squats instead to increase glute and leg strength.  How about dinner time?  While standing at the stove or counter, do some calf raises.  Take the kids to the park?  Do you just sit on the bench and watch them play?  Get out there and join them.  I did a post a while back (The Playground Workout) which I showed some exercises you can do at pretty much any playground you go to.  Schedule family hikes, after dinner walks or bikes rides.  Just keep in mind that exercise is something you’re doing for your family.  When your kids see that exercise is important to Mom and Dad, it will be important to them also.

Tomorrow is the beginning of a brand new year.  Many of you may make some resolutions.  How about adding exercise to that list?  With a little planning on your part and maybe some of the ideas I’ve provided you, “no time” won’t be as easy as an excuse as it used to be.  Let’s make 2015 a great year!

 

-Mike