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

Friday Fitness Challenge

Good morning everyone and happy Friday! :)  Time again for another Friday Fitness Challenge and sorry to say, but I worked legs this morning, so I'm going to let you all in on the fun with today's workout. You're welcome. ;)  As always, feel free to share with your friends and family and check out my Twitter or Instagram accounts to see my leg routine from this morning if you're looking for a tough leg routine. Have a great Friday and an even better workout! :)

- Mike

- 15 jump squats
- 15 push ups
- 20 mountain climbers
- 15 chair dips
- 1 min. plank
- 10 lateral lunges (each side)
- 15 leg bridge-ups (same as glute bridge, but raise one leg off the ground)
- side planks (30 sec. each side)
- 20 spiderman plank (on elbows)
Rest. Repeat 2-3 more times.

Supersets - Cut down on time in the gym

Good morning everyone! Summer weather is coming and some of you may be asking what's the easiest way to burn fat, get super lean and have that six-pack? Obviously a clean diet and cardio definitely help, but when it comes to lifting weights, supersets are your friend.

Supersets not only boost your metabolic rate and burn fat faster without spending a lot of time in the gym, but using supersets while weight training stimulates the growth of lean muscle tissue...which again is your friend when it comes to increasing your metabolism.

Supersets can be done with varying degrees of volume and intensity. They can also be done differently by grouping them as a push/pull superset or by supersetting two exercises to work one body part. An example of this is something I'm currently doing. In the picture I am doing bent-over barbell rows and then I superset it with bent-over dumbbell rows. So, when I finish one set with the barbell I immediately do a set with dumbbells.

So if you're looking to get a great workout in at the gym, not spend hours there and increase both lean muscle and your metabolism, supersets are certainly a way to go! Have a great day everyone!

- Mike

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! I've got another Friday Fitness Challenge for you all and it's a good one. Feel free to share with your friends and family. Grab your water and towel and let the fun begin!

- Mike

- 15 burpees
- 15 squat push presses (use a stack of books to press overhead if you don't have weights)
- 20 chair step-ups w/knee raise (alternate legs every time you step up)
- 15 chair dips
- 1 min. plank
- 15 pushups
- 15 glute bridges
- 1 min. plank
- 20 Russian twists
- 15 burpees
Rest. Repeat 2-3 more times.

Tuesday Training Tip - Lat Pulldown

Today's tip is about the Lat Pulldown.  The lat pulldown is a staple in most back workouts.  One big thing to avoid while doing these is leaning back and using momentum to pull the weight.  I see it a lot.  People leaning back, using their weight, as their first motion to pull the weight.  You're not doing anything with your lats by doing this and you can actually move the weight significantly by just leaning back...not what you want to be doing.

Instead, what you should focus on is keeping your body upright with a slight lean back and you should stay in this position throughout the movement.  Focus on your elbows, not your hands, because if you focus on your hands pulling the bar you'll have a tendency to use more of your biceps, again, not what we're focusing on.  Work on that mind muscle connection and concentrate on pulling the bar by the means of your elbows as low as you can trying to touch the top of your chest.  It's ok the last few reps if you can't quite touch your chest with the bar, but if you find yourself not being able to touch your chest in the begin few reps, then you're going too heavy, lighten the weight.

Hope you find this tip useful the next time you do lat pulldowns.  Make sure to check back next Tuesday for another Tuesday Training Tip and you can find more training tips and fitness related topics by connecting with me on Facebook, Twitter and Instagram (and for some reason the Instagram icon keeps disappearing, but if you hover over the blank space next to the Facebook icon, it's there).  Just click the icons on my site and you'll be directed to these accounts.  Have a great Tuesday! :)

- Mike

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.

Training Tip - Biceps

Hello everyone! A little Tuesday training tip for you guys. When training biceps you have to keep in mind there are two heads. The short head, located on the inside part of your bicep, is what gives your arm width when viewing it from the front. The long head, the more outer head of the bicep, is the peak when viewing it from the side.

Here I'm doing a dumbbell spider curl. This movement focuses more in the short head, adding that width to my biceps when viewing it from the front. Hang off the end of an inclined bench with your arms hanging straight down. Hold the dumbbells so the ends are touching. Curl straight up, hinging at your elbows, while keeping the dumbbells pressed together throughout the movement. Pause at the top of the contraction for a squeeze. If you can't pause at the top, the weight is too heavy. Drop to a lighter weight to ensure you get that squeeze at the top.

- Mike

Friday Fitness Challenge

Hello everyone! If you're unable to make it to the gym today, but still want to get a workout in at home, give this a try. If you're looking for more home workouts like this one please feel free to check out my other Friday Fitness Challenges on this site or check out my Facebook page by clicking on the Facebook icon. Have a great Friday and an even better workout! :)

- 25 jumping jacks
- 10 backward lunges (each leg)
- 1 minute plank
- 15 push ups
- 15 chair dips
- Side plank (30 sec. each side)
- 15 glute bridges
- wall sit (hold for 30 sec.)
- 1 min. plank
Rest. Repeat 2 more times

- Mike

Friday Fitness Challenge - Home Workout

Happy Friday everyone!  The temp is dropping again, but that just means we need to warm things up. So let's do another Friday Fitness Challenge! :)  You guys have been doing great with these so let's keep it rolling! Have a great rest of your Friday and an even better workout.  Feel free to share this with your friends and family.  :)

- Mike

- 40 jumping jacks
- 15 squat push presses (use a stack of books if you don't have weights)
- 20 chair step ups w/knee raise (alternate legs every time you step up)
- 15 chair dips (the further your legs are extended, the more difficult it is)
- 1 min. plank
- 15 pushups
- 15 glute bridges
- 1 min. plank
- 20 Russian twists
- 15 jump squats
Rest. Repeat 2-3 more times.

Hello everyone! :)  It's time for another Friday Fitness Challenge!  This challenge is going to have you going up and down a lot, so this should really get the sweat rolling.  Have a great Friday and an even better workout!  Feel free to share with your friends and family. :)

- 30 jumping jacks
- 1 min. wall sit
- 10 burpees
- 1 min. plank
- 15 pushups
- 30 sec. side plank (left)
- 15 chair dips
- 30 sec. side plank (right)
- alternating backward lunges (10 each leg)
- 10 bird dogs (each side)
Rest. Repeat 2-3 more times.

- Mike

Keeping Your Workout Plan Simple

How often to you find yourself combing the internet for a new workout plan and come up empty handed?  I have a feeling there’s a lot of you with your hands up right now.  There are many plans out there and finding the right one for you can be a challenge.  If you are having trouble finding that perfect plan, just try to remind yourself to keep it simple, but challenging at the same time. 

What do I mean by this?  For instance, there are a lot of strength building plans out there that have you record your one rep max at the beginning of the program, and then use a formula to calculate the appropriate rep for each exercise.  This can become confusing and a daunting task in itself, especially when it comes time to progress throughout the rest of your plan.  Then the question comes up of how much weight should I add each time?  Again, adding to the confusion.  Why not eliminate that confusion and simply add one more rep each week?  For example, maybe you started at 180 lbs. on bench press, for 4 reps, during week 1 but by the time you get to week 5 you are doing 180 lbs. for 8 reps.  It’s a simple progression without the confusion.

Another simple strategy to implement into your workout is to include one heavy workout and one light workout per body part and split this up over two weeks.  For example, on Monday of week 1 do a heavy chest and triceps workout and then on Monday of week 2 do a light chest and triceps workout.  Use this same format for other body part workouts (back, biceps and forearms, shoulders & traps, and legs) and you will hit all the major body parts twice over two weeks and not burn yourself out with too many hard/heavy workouts in one week.  Since building size and increasing strength go hand in hand, this strategy of alternating heavy and light days will pay off.  But don’t forget those rest days.  Rest days allow you to train hard while getting adequate recovery periods…because the gym is where you break your muscle down and the recovery time is where you rebuild.  So an example to try following is to go heavy on Monday, light on Tuesday and then have a rest day on Wednesday.  Then repeat this format the rest of the week.

Don’t forget about the eccentric portion of your movements (or the negative).  This movement of the rep is just as important for building size and strength as the concentric movement.  So utilize the light workouts of your routine to really focus on this eccentric movement by getting a 2-3 second count on the negative.  On your heavy days focus on using a faster rep speed to engage those fast-twitch muscle fibers, which will contribute to gaining strength and power. 

Hopefully some of these examples will help you get out of a rut if you’re struggling to put that workout plan together.  Just try to keep things simple, otherwise you may become discouraged and forego any workout plan period…and that is something you definitely don’t want. 

Friday Fitness Challenge

Good morning everyone! Everybody doing their best to stay warm? Well if you're having any issues with that I've got the perfect solution. The Friday Fitness Challenge! Today's workout will be a little intense and probably because I've recently increased the intensity to my routine. So you may hate me now, but you will be thanking me later. So let's put an end to this cold week, well, not getting better anytime soon, and kick off the weekend with a great workout! Have a great Friday everyone and feel free to share this with your friends and family.

- Squat Jumps - 1 min. (Get some air on these!)
- 15 pushups
- Squat Jumps- 1 min.
- 15 Chair dips
- Skaters - 1 min.
- Plank - 1 min.
- Bird dog - switch after 10
- Spiderman plank - 10 each side

- 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

Friday Fitness Challenge - Full Body Circuit

It's Friday Fitness Challenge day! This circuit is going to get you sweating and the heart pumping! What a great way to head into the weekend, right?!  Please share with any friends and family. Have a great Friday everyone! :)

- 50 jumping jacks
- 20 bicycle crunches
- 15 burpees
- 15 V-ups
- 30 sec. plank
- 15 chair dips
- 20 lunges (10 each leg)
- 15 push ups
- 30 sec. side plank (each side)
- 20 squat jumps (get some air on these!!)
Rest. Repeat 2-3 more times

- Mike

Thinking Negative to Grow Positive

When you go to the gym and workout are you just focusing on the movement with no regard to the eccentric movement or time under tension?  If so, then you need to start incorporating negatives into your routines. First things first. There are three phases when it comes to lifting.

1. Concentric: Muscle action occurs when the muscle contracts (shortens), such as when you raise the bar during a biceps curl.
2. Isometric: Muscle action is when a muscle is activated and develops force, but no movement at the joint occurs. Think about if you were to try to push something that won't move, like a building; you are generating force, although there is not joint movement because it is obviously impossible.
3. Eccentric: Muscle action (negative resistance training) occurs when the muscle lengthens in a controlled manner. Muscles can only shorten or lengthen in a controlled manner. Simply, gravity is trying to pull the weight back to where it started and the muscles must lengthen so the weight does not fall abruptly can potentially injure you.

Of these three phases, eccentric movement produces the most force and the muscle is about 40% stronger during the lowering phase. What's going on is micro-trauma occurs during the lengthening of the muscle while it is contracting to maintain control. This cellular damage, in turn, stimulates the release of local growth factors and revs up the anabolic machinery to build muscle. To ignore negatives doesn't make much sense, especially if you're training to get stronger.

I've recently started a new program which includes a lot of negative training and I can definetly feel a difference the next day. But be careful, use a spotter when you need it and don't rely solely on eccentric training, you may find yourself overtraining very easily. So if you've been ignoring negatives with your routines, switch things up and throw a few eccentric movements in to spark new growth and even help you bust through those plateaus.

- Mike

Friday Fitness Challenge



Happy Friday everyone! Did you get your workout in yet? No need to worry, because I've got another Friday Fitness Challenge for you guys. Today's challenge is going to be focusing on the cardio side to get that heart pumping and the sweat a rollin'! A great way to go into the weekend. So grab your towel and water bottle and get ready to work up a little sweat! Like and Share with your friends as well. Have a great day everyone!

- 40 jumping jacks
- 30 second jump rope (If you don't have a jump rope grab two smaller towels and get them a little damp. Hold one in each hand and jump up and down while swinging the towels in a circle)
- 20 second knee highs (Run in place and bring your knees up to about waist level)
- 20 second butt kickers (Just how it sounds. Run in place but try kicking your butt with your heels)
- 20 mountain climbers
- 10 jump squats
Rest. Repeat 2 more times

- Mike