Treadmill Sequence

Try this fun sequence next time you’re on the treadmill to shake up your routine.  You’re going to need a set of dumbbells to get some upper body work in while you are walking. The upper body work won’t lead to a lot of strength gain but it will help to elevate your heart rate. The dumbbells should be light, 5-25 pounds depending on your strength.

Hold the dumbbells in your hands during the first part of the sequence.

Walk on the treadmill for 1 minute

                Speed 3MPH, Incline 3 degrees

The second minute you’ll perform alternating dumbbell curls

                Walk for 30 seconds with the dumbbells at your side

Then 1 minute of alternating overhead presses from the top

                Hold both dumbbells overhead as you alternate lowering and raising each arm

               Walk for 30 seconds

Then 1 minute of upright row (not alternating)

                With your palms facing your body, pull the dumbbells up to shoulder level. Leading the movement with your elbows. Your elbows should always be higher than the dumbbells.

                Walk for 30 seconds

Then 1 minute of alternating overhead triceps extensions

                Hold the dumbbells overhead in the same position as the overhead press. Alternate bending at one elbow and lowering the dumbbell behind your head, then extend back to the top.

                Walk for 30 seconds

 

Put the Dumbbells down

Now do 5 Intervals of 1 Minute of high Intensity and 30 seconds of rest.

Running

If you can run set the speed to 6MPH and leave the incline at 3 degrees. Run for 1 minute then step off to the side of the belt and rest for 30 seconds. Repeat 5 times.

Walking

If you can’t run, keep the speed at 3MPH and increase the incline to 6 degrees. Walk for 1 minute then step to the side of the belt and rest for 30 seconds. Repeat 5 times.

Cool Down

Walk for 2 minutes at 3MPH and an incline of 3 degrees

This entire Sequence will take 16.5  minutes.

Have fun and let me know what you think of this workout after you’ve done it. Leave your comments below.

 

First Annual Update

Welcome to the First Annual State of the HQ address! This is going to be fun. About a year ago, you elected me to lead you as “Your Fitness Tutor”. Ok, not really. I decided all by myself that I wanted to drop some fitness and nutrition knowledge on you.

So, how have we gotten to this day?

About 14 months ago, I decided that I wanted to build a website/business that would allow me to reach out and help more people (way more) than I was able to as a Personal Trainer. I did a little research and decided to build a blog website using wordpress. Based on what I read, this would be easy and allow me to make updates to my site quickly. Plus, according to wordpress, I’d be blogging in about 15 minutes.

Two months later, I launched Fitness Know How Headquarters (fireworks in the background). Now, two months is a lot longer than 15 minutes (remember I’m a fitness person not a computer person). Fitness Know How Headquarters is one year old this month.

I want to thank you for being a part of my first year and trusting me as a credible source of fitness and nutrition information (on that note, DON’T BUY A SHAKE WEIGHT, THEY DON’T WORK!).

But seriously, one year ago when I launched Fitness Know How Headquarters the site had:

1. A free give-away “10 Tips to Boost Your Metabolism.”
2. One featured post.
3. My Bio/Story.
4. A bunch of promises on what the site would become.

Now in all honesty, the site will never be finished. I’ll always be adding new information.

Today, Fitness Know How Headquarters is a much different place to visit online than it was just one year ago.

Here are just some of the changes:

1. There are now 8 featured posts.
2. There are now 60 pages to the site (though many are hidden, terms conditions, etc).
3. There are now 89 blog posts (that’s a lot of fitness 411)
4. There are 12 exercises and descriptions in the photo gallery.
5. There are also 12 exercise videos in the video gallery.
6. You can “like” the Fitness Know How Headquarters fan page on Facebook
7. You can follow me on Twitter or connect on Linkedin.

In addition to those changes, I’ve also developed 7 effective and unique programs

1. My FREE give-away “31 Days To A Much Improved You”, and as you’ll see when you sign up for it, it’s “So Much Free Info, It’s Crazy!”

2. I released my first ebook, Secrets Of A Personal Trainer. This book is for everyone who has gone to the gym and is honest enough with themselves to admit that they weren’t sure of what to do. Or, people who were positive that they knew what they were doing, yet didn’t reach their goals. “Secrets” will take all of the guess work out of what you should be doing. You’ll learn how to design workouts that are specific to your goals. After you read it and apply the info, you’ll reach your goals.

3. The STAX Nutrition System. Ok, I didn’t develop or create this program. But, my friend Chris Powell did, and it works. If you want to lose weight safely and effectively, STAX is the best way to do it. STAX focuses on three basic principles; eat whole and natural foods, eat proper portions, and eat your meals frequently. If you want to lose weight, you should start STAX.

4. Fitness Know How Headquarters’ Workout Of The Month Program. Every month you’ll get a completely different workout. When you change your workouts often, your body is forced to adapt. This means that you can expect incredible results. The workouts are unique. I guarantee that you won’t come across workouts like this anywhere else. Plus, it’s only $3.99-$7.99/month.

5. John Preston’s Weight Loss Coaching Program. This is a local program for people in the Phoenix/Scottsdale area. On this program, I’m your personal coach. I’ll teach you everything you’ll ever need to know to lose weight, reach your goals, and keep the weight off.

6. Fat 2 Fit 56 Day Makeover (live). This program is also for people in the Phoenix/Scottsdale area. This is a 56 day personal challenge. The goal of the program is to lose as much weight (body fat) as possible. This is a short term physical challenge where you’ll learn that you are stronger than you previously thought. You’ll amaze yourself at the things you’ll accomplish.

7. Fat 2 Fit 56 Day Makeover (online). This program is exactly the same as the “live” version, except it’s for people who don’t live in AZ. The only difference is that you’ll work out on your own, without supervision. Because of that, the price is lower.

Wow! It’s been quite a first year. As you can see, I’m very serious and committed to helping people improve the quality and length of their lives by sharing accurate fitness and nutrition information.

And, I’m just getting started. Here a few things that you can look forward to this upcoming year.

1. I’m revamping “31 Days To A Much Improved You” into a down-loadable ebook called “31 Days To Ultimate Health”. That way, you’ll have the information available to you at all times instead of having it get lost in the clutter of your inbox. But, I’m not stopping there. I’m creating additional free bonuses as part of the “31 Days To Ultimate Health” program. So, even if you’ve already signed up for 31 Days, you’ll want to be a part of this. Stay Tuned.

2. At least 3 more featured posts are coming your way.

3. If you live outside of the Phoenix/Scottsdale area, an online version of my Weight Loss Coaching Program is being developed.

4. Later this year, I plan to launch my Fitness Seminar Program. These seminars are very low cost events. At these seminars, you’ll learn why you should do certain exercises and how to perform them properly. The seminars will cover topics like: low back pain, nutrition, hotel and travel workouts, stability ball workouts and many more.

5. Soon to follow the Fitness Seminar Program will be simulcast webinars, so no matter where you live in the world, you’ll be able to attend.

6. Plus, there are some secret programs I’m not yet ready to reveal.

It’s been a busy year, but I love it. Sharing what I know with you and helping you to live a better life is my passion. It drives me. I wake up every morning (though not super early) ready to go.

With all of the stuff out there vying for your attention, I’m honored that you trust me and that you are a part of my program. Thank you. Until next year (ok, I’ll send you some more stuff before then)…

In Good Health,

John Preston
“Your Fitness Tutor”

10 Tips To Help You Get More Fit

Here are 10 simple tips that can help you to improve your fitness starting today

1. Know yourself – Want to stick to your exercise program? Choose a schedule that works for you. If you’re a morning person, heard for the gym first thing. All of your good intentions could be gone by the end of the day. If your not a morning person, don’t force yourself to the gym at dawn.

2. Have a ball – Exercise balls are one of the best trends for a good reason. They are versatile, can be used at home or the fitness center. They help to improve balance, stability and coordination. Plus they can be fun and relaxing. They are accessible and not threatening.

3. Hit the weights – There’s no substitute for strength training to improve your body’s ability and appearance. You may not see the scale move right away, but as you gain muscle mass and lose fat, you’ll notice that you look slimmer and leaner.

4. Cut yourself some slack – If you get discouraged about your fitness progress, think back to your first week. Give yourself credit for what you’ve accomplished already and for overcoming the biggest obstacle; getting started.

5. Beat the six-month barrier – Half of all people who join an exercise program drop out in the first 6 months. And half of those drop out before they even attempt a single workout. If you break the 6 month barrier, you’re likely to make exercise a lifelong habit.

6. Get it on Disc – Can’t make it to the gym? Have a stash of workout videos at home. You can work out at home any hour that you choose.

7. Do something different – Try an exercise activity that is very different form what you do at work. If your job is demanding and time-pressured, get outside and hike. If your job is task-oriented and full of details, you might like a cardio machine. Which allows you to zone out and concentrate on anything.

8. Split it up – Aim for 60 minutes of exercise a day, and break it up into 20-minute chucks to make it more doable.

9. Engage your brain – Lots of people give up exercise because it involves your body and leaves out the mind. Look for way to get fit that also ask you to learn something. Like belly dancing, ballet, hatha yoga or Tai Chi.

10. Believe in yourself – Numerous studies show that exercisers who believe in their abilities perform at a higher level, and are more likely to stick with a regular routine.

31 Days To A Much Improved You – Tip #26 Add These Four Stretches To Your Daily Routine

Lateral Bend - Start Position

Lateral Bend - Finish Position

Lateral Bend

The Lateral Bend is a great stretch to open up your lats, low back, abdominal muscles, and depending on how tight you are, your inner thigh.

Start by holding a dowel, broom stick, golf club, what ever you may have. Your hands should be wide so that you form an “X” with your arms and legs. Your hands should be above your head.  Your legs should be wide and your toes open about 45 degrees

Before you start to bend to the side notice the space between my upper arm and head. That space should remain constant throughout the stretch. Exhale as you bend to one side hold for 5 seconds, then bend to the other side and hold for 5 Seconds.  Repeat 4 times on each side.

Spinal Rotation Stretch

Lying Spinal Rotation Stretch

This picture shows the end position of this stretch. To start lye on your left side. Your left leg should be straight. Bring your right leg across your body to a 90 degree angle. Your right leg should also be straight. Put your left hand on top of your right leg just above the knee. Raise your right hand to the ceiling then let it start to fall to the floor behind you. The goal is for your right shoulder to rotate around to the floor. If it doesn’t don’t worry about it for now, just know that’s the goal. Hold for 30- 60 seconds. Breath deeply and try to relax and get comfortable. Before your repeat on the other side. Lye on your back and pull both knees into your chest. Repeat 2-3 times on each side.

 

 

 

 

 

Kneeling Quadricep Stretch

Standing Quadricep Stretch

Quadriceps Stretch

I’m showing two Quadriceps Stretches here. The one on the left requires that you have access to a gym or equipment and home, the one on the left doesn’t

Starting with the Quadriceps Stretch on the left. You’ll need a step and a pad for your knee. Place on of your feet on the step, you should be on the ball of your foot. Simply lower yourself down to the ground so that your back knee is on the pad. This position will stretch your quadriceps and possibly your hip flexor as well. To increase the stretch raise the hand that’s on the same side as the knee on the pad, overhead.

The Quadriceps Stretch on the right is pretty simple. Grab your ankle and pull it to your glutes (butt). If you have trouble standing on one foot. You can support yourself by holding onto a chair or counter. If your Quadriceps are too tight for you to grab your ankle, then wrap a towel around your ankle and use that to pull your ankle toward your glutes.  Hold each Stretch for 30-6- second and repeat 2-3 times.

Downward Dog

Downward Dog

The Downward Dog is rooted in Yoga. It’s a great full body stretch. It also helps to develop so strength and stability in the shoulders. This picture show the end position. To start you want to get onto you hands and knees, with your hands directly under your shoulders and your knees directly under your hips. This is the same start position I cover with Pointers in Tip #9

From that position lift your hips straight up to the ceiling. Keep your legs straight and press your heels into the ground. Now pretend that there is a string connecting your armpits to your ankles.  Shorten that string. This will help to open up space in your shoulders.

Hold for 30 to 60 seconds and repeat 2-3 times.

 

 

 

Add these four stretches to the stretches I covered in Tip #5. Do all eight stretches ad least once everyday. Twice a day is optimal. Watch the video below to learn more about how to correctly perform these stretches, enjoy and I’ll be back tomorrow with Tip #27

 

[youtube]http://www.youtube.com/watch?v=hOngfJvAo_w[/youtube]

31 Days To A Much Improved You – Tip #17 Add 4 More Exercises To Your Resistance Training

Lunge - Start Position

Lunge - Start Position

Lunge - Finish Position

Lunge

The Lunge is a great lower body exercise. Start with your feet about shoulder width apart, step back with one foot maintaining that width between your feet. Your feet will remain in place during a stationary lunge. You should have more weight on your front foot. You should be on the ball of your back foot with your heel pointing toward the ceiling. With your upper body tall and sternum lifted you are going to lower your hips and upper body straight down toward the ground. You do this by allowing both knees to bend. Stop before your back knee hits the ground. Return to the start position by pushing through the heel of the front foot. It’s important to move up and down and avoid the natural tendency to drift forward as you descend. Repeat with the opposite leg forward.

 

 

Lat Pulldown Start Position

Lat Pulldown - Finish Position

Lat Pulldown

The Lat Pulldown is a good upper body exercise that will help to strengthen your back. Grab the bar with an overhand grip with your hands slightly wider than your shoulders. Lean back slightly to avoid hitting your nose with the bar. Pull the bar straight down to your collar bone and squeeze your back. Return the bar to the start position. Avoid allowing your shoulders to elevate as you pull the bar down. Don’t pull the bar lower than collar bone level and avoid rocking back and forth as you perform the exercise.

 

 

 

Step Up - Start Position

Step Up - Finish Position

Step Up

The Step Up is great because it mimics an important daily activity, walking up stairs. It also helps with balance. Start with one foot on the floor and one foot on the step. Press through the heel of the foot that is on the step and stand all the way up before placing your other foot on the step. Perform all of the Repetitions on one leg then the other. In other words, leave the foot of what ever leg you are exercise on the step until the set (for that leg) is done. Then switch legs. Hold Dumbbell in your hand or use a higher step to increase the intensity of the exercise.

 

 

 

 

 

 

Arnold Press - Start Position

Arnold Press - Finish Position

Arnold Press

OK, this is called an Arnold Press because Arnold Schwarzenegger supposedly invented it. It’s basically a Dumbbell  Military Press, but with some shoulder rotation. This exercise will help to increase your shoulder strength. Hold the dumbbells at collar bone level with your palms facing your body.  Press the dumbbells to the ceiling while simultaneously rotating your palms 180 degrees, so they are pointing forward at the finish position. Return your hands to the start position

 

 

 

 

 

Add these for resistance training exercises to the four that I introduced in Tip #12. Do all eight exercises 3 times each week, always resting a day in between workouts. Check out the video below to learn more about how to perform these exercises correctly. I’ll be back tomorrow with Tip #18

 

[youtube]http://www.youtube.com/watch?v=_IwKIVSoCzw[/youtube]

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