The Basics: Selecting A Workout Routine/FoodFitnessDogs

New Workout Routine

New Workout Routine

Whether you are just starting out or you are looking for something different, it’s important to find something you enjoy.  The activity will improve your ability to stick with the new routine for the long haul. It is equally important to challenge yourself along the way. This will slow down the chances of you becoming board and ditching the program.

Task 1

Decide whether you want to exercise at home, group, or fitness center.



Task 2

List the activities you enjoy. Here is a sample to get you started:

  • Cycling
  • Swimming
  • Jogging
  • Running
  • Lifting Weights
  • Plates
  • Tennis
  • Fitness Video’s
  • Rowing

The idea of this exercise is to list as many activities as you can, that you enjoy or are interested in. Adding something new is always a good choice. If your focus is a group or fitness center, you have the opportunity to join a new fitness family. I like to call them motivators.

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Deadlift. Why You Should Do It?

No Comments » Written on August 18th, 2015 by
Categories: Fitness
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Deadlifts added into any workout routine will assist in the development of several muscle groups. Specifically, you will improve your grip, strengthen the abs, shoulder, the entire back, buttock, and the list just keeps going. Good for any age group.

If you are unfamiliar with this move, start by using a barbell without weights. Try to train for two days per week depending on your workout schedule. Move weights up as the current weight becomes too easy.


Variation is also important to training. Work on developing:

  • 1 rep max
  • 3 rep max
  • 5 rep max
  • 3 or 4 sets of 10, 12, 14 reps

Mix it up each time you perform the deadlift.

Form is the most important part of the movement. Without proper form, you can certainly expect an injury.
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Cheap Home Gym Equipment for Flabby Arms l Food Fitness Dogs

Tone Up With This Piece Of Equipment In Your Home Gym
You can sculp sexy, toned arms at home by using this piece of inexpensive home gym equipment: a Walker.

Walker For Dips Toning Triceps

Walker For Dips Toning Triceps

It is lightweight and will fold up, if you are limited on space, to be stored in a closet or under your bed. Where can you buy this piece of equipment? If you love garage sales, you might be able to find a walker for a couple of dollars. That is were I found mine. Or, you can try a medical resale store. A friend of mine was able to purchase a walker for less than $15.00 dollars. Medical walkers retail for about $40.00+. A friendly tip… stay away from the walkers with wheels or you might be using it to walk if the walker gets away from you!
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Home Gym Equipment – Kettlebells

Kettlebells are a great addition to your home gym. There are so many things you can do with just one Kettlebell. You certainly do not need to buy a whole set unless you can master the bell that you have. I would recommend starting with two different weights. A challenging weight for Turkish Get-Ups, which are great for working your core and balance. A heavier challenging weight for all other exercises. You can really get a great overall body workout with this equipment. I have provided you with a couple of videos you can use to start your workout.

This is an example of a Turkish Get-Up

Here are great full body exercises.

I have an app that I use on my iphone that provides 4 different types of timers. It is called Pocket WOD. You can use the stopwatch timer to perform certain exercises for a number of minutes. You can use the AMRAP timer to do 20 second drills with a 10 minute rest. AMRAPs (As Many Reps As Possible) are generally 8 rounds of drills. You are performing the same exercise for 8 rounds and then you can pick another exercise and do the AMRAP. Each time you will want to write down what exercise you performed and how many reps you completed. This will provide you a good measurement or baseline of where you started, so that the next time you do that particular exercise you will know if you are improving. Then you have the Interval timer you can string several exercises together and use the same time as the AMRAP. Last is the Tabata timer that you can set up your own timer. It should be set 2:1, go time to rest ratio.

Now, go get a Kettlebell or two and get moving!

Body Bench and The Body Bench Workout

No Comments » Written on March 23rd, 2014 by
Categories: Fitness
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Body Bench was created by Prescott Ellison just this year. I have never seen anything like this on the market. I do not think there is a body bench on the market that is transportable. This is great if you travel because the bench breaks down and fits into a bag. The body bench is a great addition to your home gym! Take a look at the Body Bench Video!  I do not have to really sell this equipment, but the uses are endless.

If you are interested on adding this to your equipment, you can contact Prescott through the Facebook Page of Body Bench.

Home Gym – Resistance Bands

Resistance bands are available in many sizes and strength.  You can get a really good workout whether you are at home or traveling. I have been exercising for about 20 years and during that time I had been pretty creative in the gym until I met CrossFit. You can use the resistance bands the same way you would use free weights and do just about everything. These are also great to bring to the gym with you in case someone is tying up equipment you want to use.

If you are searching for things to do with your resistance bands here are a few websites to checkout:
33 Resistance Band Exercises You Can Do Anywhere
Easy Resistance Band Exercises
Complete Guide to Band Exercises

Do not underestimate the power of the band. If you feel that the one you are using is too simple, simply increase the resistance band strength.  <!–more–>

Here is a video of some resistance band exercises. Do not feel intimidated by the model in the video, just focus on the workout. If you incorporate healthy eating into your daily intake, exercise regularly and treat yourself in moderation you will reach your goal.

I chose this resistance band video because there is no talking.  I like to get right to the workout.  Resistance band exercises are low impact workouts.  You can always go through each routine 3 to 5 times for a really good workout and add some cardio before, in between, and/or afterwards.

Setting up a home gym does not have to cost you thousands of dollars.  Focus on some small powerful pieces and get moving.  What is in your home gym?


3 Reasons to Start Jumping Rope

The jump rope is small, transportable, and a great cardiovascular workout.  Since my introduction into CrossFit, it had been a long time since I had picked up a rope.  I never considered jumping rope as part of my cardiovascular routine.  I always had access to a stationary bike, stair climber, elliptical or a treadmill.  You know, the usual suspects at the local fitness center.  I would typically warm up using one or a combination of the above to kick start my workout.

I consider myself pretty advanced at jumping rope.  In CrossFit, we do what is called Double Unders.  This is where the rope passes under your feet twice, not the standard single.  Well maybe I am not so advanced as the Double Under has progressed to the Triple Under, which I have attempted once.  Attempting both the double and triple under is a beating, literally.

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Final Week of the LuRong Paleo Challenge

No Comments » Written on November 17th, 2013 by
Categories: Fitness

Day 50 (11/4/13) Weight 121.  This is the last week of the challenge.  I am happy and sad, but I will continue with this eating style even after the challenge is over. Let’s see how this week ends.  Tonight we worked on conditioning.  Three rounds for time of 250 meter row, 200 meter run and 75 Double Unders.

Day 51 (11/5/12) Weight 120.5.  Tonight, I went with a friend to a gym and pulled together my own tabata.  I had a list of things to do and could not or I did not want to eliminate any of the exercises, so I did them all.  Two rounds of 400 meter run, pistols, air squats, pull ups, and deadlifts. Read the rest of this entry »

Seventh Week Down – LuRong Paleo Challenge 2013

No Comments » Written on November 3rd, 2013 by
Categories: Fitness

Day 43 (10/28/13) Weight 122.5. My legs are still a little tight. I had two days off so not sure if I need more or not. I worked out with a friend tonight at a gym and just kept it light. A funny thing is that I was working on my Cleans and got as high as 125. Then I thought…hey I’m cleaning beyond my body weight and I thought that was amazing! I am on a mission to hit my weight goal by the end of the week. As the challenge is coming to a close, I need to provide measurements by next week and I would like to be at my goal weight.
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Sixth Week Down – LuRong Paleo Challenge 2013

No Comments » Written on October 27th, 2013 by
Categories: Fitness

Day 36 (10/21/13) Weight 123.5. Felt great this morning minus my shoulder issue.  Tonight we had to perform a bunch of upper body movements and deadlifts that were painful, but I did use a PVC pipe for just about everything.  I was frustrated and decided to leave slightly early from class.

Day 37 (10/22/13) Weight 123.5.  So today I looked at the schedule of what the class is doing and it is the exact same thing we are doing for the WOD Challenge.  I think I will pass on that.  It also looks like the weights are heavier too.  I want to save my shoulder for the real workout, so it is a forced day off.

Day 38 (10/23/13) Weight 123.5.  Today is the big day of the challenge.  It has a time cap of 20 minutes.  The reps are 3, 5, 7, 9, 11 and 13 of Burpees, Front Squat (65lbs), Push Press (65lbs) and Farmer Carry (100m).  The thirteenth round is just Burpee Pull-ups.  I finished in 17:17 and I am happy with my score! Read the rest of this entry »

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