5 min jog

bench press 4 x 8

3 rounds of 30 sec bench press followed by 20 back ext

4 min of tabata burpee’s

4 min of tabata sit up’s

4 min  of tabata push press w/dumbbells

incline dumbbell press 4 x8

hindu push up 4 x 10

4 min tabata on eliptical

So today I got my new toy in the mail. What is it you ask? It’s a Gymboss and it helps you take your training to the next level.The GYMBOSS is a small, easy to use, repeating interval timer. This multi-use timer has many versatile functions that make it beneficial to virtually any type of exercise program.

While  all you need is your body  for a good workout. I’m always looking to go to the next level. It’s much easier to do interval training when  you have a timer designed to do just that.

For more info on a Gymboss you can click here

Today’s workout just might be one of my new fav’s. It was rather simple but I pushed myself hard, it consisted of just 2 things. 100m hill sprints and kettlebell swings.

• 30 mins
• 100m hill sprint
• 12 kb swings
• walk back down repeat

With all the information out there on how to live a healthy life and get fit, it can be overwhelming. One of the things I hear people say all the time is, “I have no idea were to even start”. As a personal trainer and someone who’s loved training for almost 14 years now, even I just want to scream out at all the over the top information and ideas. But it’s not as complicated as it seems. Even with the hundreds of diets and ways to exercise,  it really comes down to 3 simple things you need to do to stay fit.

1. Eat Real Food
2. Exercise
3. Rest

It’s that simple! If you want to make it more complicated you can and that’s what most people do. They spend more time trying to think about it than actually doing it. There’s no way around it: Move, Eat, Sleep. It’s like the legs of a tripod, if you remove one you’ll spend most of your time trying to balance on the other ,2 or some bad substitution.  Instead of sleep, you’ll use energy drinks and that just weakens the “eat real food” leg. These little workarounds might work for a while, but soon they’ll catch up with you.

Keep it simple MOVE,EAT, SLEEP get fit and stay fit!

Today’s work out was in 2 parts.

• Squat 3 x 10 2×5
• Bench Press 3 x10 2×5
• Dead lift 3 x10 2 x5
• Dumbbell Shoulder press 3 x10 2 x5
• Pull ups 5 x12

part 2 was 15 secs on then 15 secs of for 4 mins

• Sit ups
• Mountain Climbers

Today’s workout comes from Monkey Bar Gym. I’ll just say it was’t easy.

With the number of workout and fitness programs numbering in the thousands and growing daily, it can be hard to decide where to start or even where to look. So today I thought we would take a look at what they all have in common.  So whether it’s P90x, Crossfit, Yoga, Kettelbells, running, cycling, swimming or workout dance videos. If you understand these 7 things your off to a good start.

• They all involve movement- its exercise is about getting your body moving we weren’t designed to just sit around all day.
• It also about what you eat, actually that’s like 80% of it.
• You’re going to have to work at; anything worth have is worth the work including your health.
• Consistency is key, starting the 1^st day of the year and taking of the last 364 is not going to get you anywhere.
• They can be fun; you just have to find the one that fits you.
• You’re going to have to change the way you feel about health because it not a quick fix.
• If you don’t ever start you’ve already failed.

Today’s workout  is one of my fav’s, running sprints. It gives me chance to compete with my dog Coco and she only 9 months old and really fast. So right next to my house is a church and the have a good size parking lot in front just over a hundred meters and its has a nice up hill slope to it. Not enough that I would call them hill sprints but enough that you know your running up hill.

• 100 meter sprints
• walk back down rest 30
• I did this for 30 mins and lost track of how many

Disclaimer: Always consult a Doctor before starting any exercise program.