strength

Weekend Workout – Learning To Fight Can Save Your Life In Many Ways

If you’re new to the blog and/or the Addicted to Fitness Podcast, you may not know that my fitness epiphany began when I started boxing & kickboxing. The total body movements required to throw a proper kick or punch transformed by body. It also made me realize that you don’t need free weights or barbells to get ripped.

That’s why I’m always excited to share weekend workouts that contain boxing & kickboxing techniques. I combined a pair of striking combos with a couple bodyweight exercises to provide a cardio boosting, strength building workout.

Head to the ETT YouTube channel (link) if you need further instruction on the techniques listed below. I recommend performing the workout in interval format (30 sec work/30 sec rest) for 12-20 minutes. Don’t forget to warmup and modify the workout to match your fitness level.

If you complete this or any weekend workout, please let us know in the comment section below OR you can send us a pic/video of you doing the workout on social media (FacebookInstagram or Twitter). ENJOY!

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Addicted to Fitness Show Notes – An Interview with the Founder of the Corporate Warrior Podcast & Blog Lawrence Neal

We are super excited to be bringing you this week’s of Addicted to Fitness mainly because it features an interview with author, podcaster and blogger Lawrence Neal. Lawrence reached out to us via email and after I did my research, I knew I wanted him on the podcast.

Lawrence has been producing the Corporate Warrior podcast & blog since 2014 and has spoken to a laundry list of luminaries from the world of health and fitness, many of which we frequently mention on ATF.

During our interview, Lawrence shared that his approach to fitness was altered after watching a specific video from Dr. Doug McGuff in 2012. This video inspired him to read Dr. McGuff’s book, Body by Science, and reach out to the doctor to request an interview.

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This request turned into the first episode of the Corporate Warrior podcast and has now lead to him recording over 100 episodes. Lawrence mentioned that his interviews with Dr. McGuff are some of his favorites and ones he’d recommend to ATF listeners. He also mentioned that his interview with board-certified family medicine physician and “Diet and Exercise 2.0” creator Dr. Ted Naiman was a great one to listen to.

Lawrence and I also discussed the ebook he wrote on fat loss. His experience & research has shown him that diets higher in quality protein and lower in processed carbohydrates have the most potential to provide individuals with a sustainable way to lose weight. The ebook also provides information on Lawrence’s perferred form of strength training.

Lawrence is a big proponent of High Intensity Training (HIT). There are different variations of HIT, but Lawrence explains that it generally consists of performing a single set of an exercise, for every muscle group, to muscular failure in a single workout. The goal of HIT is to find the minimal effective dose needed to stimulate the most physiological benefits. This allows the user to optimize his or her time in and out of the gym.

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These are just a few of the topics Lawrence and I discussed on this week’s episode. I encourage you to listen to the entire episode and check out all of Lawrence’s content at corporatewarrior.org. You can also subscribe to his podcast by searching for “Corporate Warrior” in the same app you use to listen to Addicted to Fitness.

If you use Apple Podcasts in iTunes to listen to your podcasts, please give Addicted to Fitness and rating & review. It only takes a few minutes but can help us spread the good word of fitness to a broader audience.

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We’d also love for you to like & follow the Addicted to Fitness Podcast Facebook page. We have exclusive content up there including an upcoming Facebook Live plank challenge. You can also post topic suggestions for future episodes of the podcast.

Last but not least, please visit our sponsor’s website, hempcoffeeexchange.com, and when you buy some of their sustainable super coffee, use the code “ATF” at checkout to get 20% off.

Links to this week’s episode

iTunes: https://itunes.apple.com/us/podcast/addicted-to-fitness-podcast/id1121420986?mt=2&i=1000400947934

Soundcloud: https://soundcloud.com/nick-burch-702220833/an-interview-with-the-1

Website: http://addictedtofitness.libsyn.com/an-interview-with-corporate-warrior-podcast-blog-founder-lawrence-neal

 

Weekend Workout – Landlubbers Need to Stay Fit Too

Gasparilla is a local Tampa tradition that is celebrated by a fictitious pirate invasion and subsequent parade. Parade attendees need to be in peak physical condition in order grab the highly sought after Gasparilla beads that are hurled from elaborate floats. This weekend workout is designed to help those landlubbers grab the most pirate booty.

Even if you’re not joining in on the pirate themed festivities, you can still benefit from completing this bodyweight workout. I recommend performing the workout in interval format (30 sec work/30 sec rest) for 12-20 minutes. Don’t forget to warmup and modify the workout to match your fitness level.

Head to the Tampa Strength YouTube channel (link) for video demonstrations of the exercises in this weekend workout. Let us know in the comment section below if you completed this or any weekend workout. Arrrgghh!

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Weekend Workout – Turning Squats into a Total Body Exercise

Want an exercise that works multiple muscle groups simultaneously? Then you need compound exercises and this edition of the weekend workout just happens to be full of them. After you complete one circuit of the squat variations below, you’ll know that they’re much more than just leg exercises.

Head to the ETT YouTube channel (link) if you need further instruction on several of the exercises listed below. I recommend performing the workout in interval format (30 sec work/30 sec rest) for 16-24 minutes. Don’t forget to warmup and modify the workout to match your fitness level.

Let us know in the comment section below if you completed this or any weekend workout. ENJOY!

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Weekend Workout – Yooooouuuu, Your Core Will Be On FIRE

I’m bringing you another core centric superset workout this week. For those that need a refresher on supersets, they require you to perform a desired number of repetitions for 3 separate exercises in succession. As if core exercises weren’t challenging enough, these exercises will all be executed from the plank position. That means you’ll need to utilize much more than core muscles to complete the workout.

Performing five 10 rep supersets of this workout will help improve strength in your ENTIRE core, not just your 6-pack (rectus abdominis). Don’t forget to warmup and modify the workout to match your fitness level.

Let us know in the comment section below if you completed this or any weekend workout. ENJOY!

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Weekend Workout – The Best Total Body Exercise Out There

I know I’ve mentioned it multiple times on this blog and on the Addicted to Fitness Podcast, but I’ll proudly say it again:

Proper boxing & kickboxing techniques and drills provide the best total body workouts

That’s why I’m happy to share a weekend workout that contains several boxing & kickboxing techniques. I combined a couple hand combinations with a pair of lower body techniques to ensure that you stay active this weekend.

Head to the ETT YouTube channel (link) if you need further instruction on the techniques listed below. I recommend performing the workout in interval format (30 sec work/30 sec rest) for 12-20 minutes. Don’t forget to warmup and modify the workout to match your fitness level.

If you complete this or any weekend workout, please let us know in the comment section below OR you can send us a pic/video of you doing the workout on social media (FacebookInstagram or Twitter). ENJOY!

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Weekend Workout – Nothing like a little Holiday Spirit to Fuel your Fitness

I made this very festive workout video almost 3 years ago when I discovered that a very common holiday activity actually burns calories. According to calorielab.com, one hour or “light” present wrapping can burn approximately 40 calories. Not a ton, but what if you combined it with one of the most effective compound bodyweight exercises, the squat?

The interval workout featured in the video below combines several minutes of body weight squats with several minutes of present wrapping. This workout will allow you to simultaneously finish your necessary wrapping and provide you with the ever important holiday season workout. If you’re as busy as I am during this holiday season, this may be just want St. Nick ordered.

Don’t forget to warmup and modify the workout to match your fitness level. Connect with us on social media and share pics/videos of you performing this or any weekend workout (FacebookInstagram or Twitter). HAPPY HOLIDAYS!

Addicted to Fitness Show Notes – Exercise Benefits for Mothers

This week we’re talking about the benefits of exercise for a specific segment of people – mothers.

But first, let’s kick it off with a quick training recap.

For the both us os, the majority of our exercise revolves around caring for the baby (holding, soothing, carrying, etc.).

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However, Nick continues leading Title Boxing classes which have allowed him to not only develop and lead classes but also participate, serving as an outlet for his own training. His additional training comes from what he’s been doing at Tampa Strength, which most recently has been learning in-depth training with sandbags, an innovative training modality that is full of a variety of exercises for people of all fitness levels.

While I have been trying to get some kind of activity (even just some stretching) in every day, the result is more just a handful of actually workouts each week – usually a mix of cycling rides and some yoga. The best thing I have been doing for myself is a 10 min morning yoga routine that provides the morning energy I need to tackle childcare and work.

Now we get into our primary topic today – Mom Fitness!

As we all know, moms have a limited amount of time to dedicate to fitness, but carving out time for it is being proven to have benefits beyond just the health of the mom!

Here are the top points and resource links we discussed:

  • 11 Benefits of cardio training from this fitwirr.com article include losing weight, easing depression, improving heart health and boosting sex life
  • Exercise can help moms battle postpartum depression according to this research
  • Benefits of strength training for women, especially moms, from this healthline.com article include a short list include preserve muscle mass, control weight and decrease injury risk
  • According to an article in Science Daily article, 30 min long 2x per week of high-intensity training will improve the function density of your bone structure, especially for post-menopausal women
  • Moms who exercise are more likely to inspire their kids to exercise according to this Parents magazine article
  • In addition to keeping themselves healthy, moms who exercise also promote a more positive body image for their kids, especially their daughters

Introducing the Tampa Strength FIT MOMS program…

Nick and the other trainers at Tampa Strength are proud to announce that a new training program, designed specifically for moms will be starting in the first week of January. This program is a 21-day jump-start fitness program that will include:

  • INITIAL GOAL SETTING SESSION AND CONSULTATION
  • UNLIMITED SEMI-PRIVATE PERSONAL TRAINING SESSIONS (SUBJECT TO TRAINER AVAILABILITY)
  • BIWEEKLY FIT MOMS GROUP TRAINING CLASSES
  • IN-HOME WORKOUTS FOR THOSE DAYS YOU CAN’T MAKE IT TO TAMPA STRENGTH
  • NUTRITION INFORMATION AND COUNSELING

If you’re a mom that lives in the Tampa Bay area, head to tampafitmoms.com to enroll in this program. All you need to do is provide your contact information and a Tampa Strength trainer will contact you as soon as possible to setup your initial consultation.

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Please give us a rating and review in iTunes and visit the Addicted to Fitness Podcast Facebook page.

Links to this week’s episodez;

iTunes: https://itunes.apple.com/us/podcast/exercise-benefits-for-mothers/id1121420986?i=1000397017439&mt=2

Soundcloud: https://soundcloud.com/nick-burch-702220833/exercise-benefits-for-mothers

Website: http://addictedtofitness.libsyn.com/exercise-benefits-for-mothers