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Fitness Archives - Link Endurance

Episode 44: Benefits of Cauliflower and Sweet Potatoes, Are You Using the Correct Rep Range for Your Goals in the Weight Room

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In this episode I discuss the health benefits of cauliflower and sweet potatoes, and how to incorporate them both into one great tasting recipe. Then, are you using the correct rep ranges for your particular goal in the weight room. Did you know that lifting heavy weights can help you lose body fat without “getting big”? Also, if you are lifting high reps for the “toned & lean” physique I have some tips you need to know.

Click here to listen or download on iTunes

If you have a question or comment please leave it below.

Episode 43: Benefits of Brussels Sprouts and Winter Squash, Why Running is NOT bad for you knees

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In this episode I discuss the health benefits, and give 2 easy recipes, for the Fall seasonal foods Brussels Sprouts and Spaghetti Squash. Also, have you ever wanted to run but are afraid it will make you have “bad knees”. I will give you exactly what you need to do in order to avoid knee pain from running.

To listen click here or download from iTunes for later

If you have a question or comment please leave it below.

Episode 41 Back to School Breakfast Ideas & Benefits of the 45 Degree Lunge

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In this episode I give you 2 very easy options for quick “on the go” HEALTHY breakfast for you and your children.
Click here for a direct link to the recipe.

Then we will talk about the benefits of the 45 degree lunge and how you can incorporate it into your functional training regimen. Click here for a direct link to the instructional video.

To listen to this episode click here or download on iTunes for later.

If you have a question or comment please leave it below.

Episode 40: Benefits of Chlorella and Benefits of the Lateral Lunge

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If you like to eat sushi, tuna (fresh or canned), or any other fish, then you need to know about the whole food supplement chlorella. Fish can be laden with heavy metals that are harmful to your health. Incorporating chlorella into your meal will help rid your body of these dangerous toxins. Also in this episode I discuss the first part in a series of “multi-directional” lunges, the Lateral Lunge. I have a video demonstrating exactly how to do this movement along with progressions.

Click here to listen or download from iTunes for later. Just search “Eat Real and Move”

Click here for the direct link to order Sun Chlorella, or visit www.sunchlorella.com to learn more.

If you like what you hear please share with a friend :-).

I would love to hear from you so if you have a question or comment please leave it below. You can also go to iTunes and leave a review.

Lateral Lunge

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This is the first part in a series of “multi-directional”, or, “multi-planar” lower body movements. In this video I teach you proper technique and progressions of the lateral lunge. Click here to see the video.

If you have a question or comment about this video please leave it in the comment section below.

Episode: 36 : Best Sprint Workout for Fat Loss, Dehydration Headaches, Fast Strength Gains and More

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In this episode:

1. What is the best sprint workout to maximize fat loss
2. The best way to NATURALLY alleviate a dehydration headache
-I recommend O.N.E. Coconut water with Pink Guava. You can order on www.amazon.com
3. The problem with quick fix/rapid weight loss diet plans
4. How to deal with a client with an eating disorder
5. How to get REALLY strong REALLY fast. Learn about Post Tetanic Facilitation and the “1-6 Principle”.
-I reference the article by strength Coach Charles Poliquin here.

To listen click here, or go to iTunes to download for later. 🙂

Episode 35: Benefits of Sourdough Bread, Why You Should Meet with a Nutritionist, and go PLAY!

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In today’s episode I discuss the health benefits of eating REAL sourdough bread. Yes bread CAN be good for you, especially your gut. I talk about why you should meet with a nutritionist before going on a “quick fix” diet/detox/cleanse. Finally, I will tell you why I just need you to go outside and play. If you want to get in shape and STAY in shape you need to pick an activity that is fun. Click here to listen or go to iTunes and download for later.

SHOW NOTES:
Here is the website for ordering you own sourdough bread starter kits.

For Folks in the DFW area:
www.breadhaus.com

Airplane “Fitness”

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Do you fly often? Ever found yourself sitting in the middle or window seat next to a sleeping/possibly drooling neighbor and you are unable to move for hours? Here is a quick video that will help counteract the negative effects of sitting on an airplane for long periods of time. Check it out by clicking here.

If you like this video or found it useful I would love to hear from you. Leave your comments below.

Total Body in 20

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time crunch
Before becoming a full time multi-sport and health coach I was a full time personal trainer for 12 years. With that job I would be on the training floor from 6am-sometimes 8pm while simultaneously training for endurance events. So I became very good at getting in efficient workouts in minimal time.

One thing I enjoy doing now is creating time efficient workouts for people to show that you CAN get fit, stay in shape, lose weight, etc. regardless of your busy schedule. One of the best ways to maximize training with minimal time is training with multi-joint/compound movements. Meaning, working multiple muscle groups at one time. I posted a video this week of a Db Lat Pullover to Tricep Extension. This exercise works almost every muscle in your body.

With all this said, I wanted to give you a great time efficient workout that you can do with minimal equipment in about 20 minutes. So here you go! 🙂

Warm Up:
30 Jumping Jacks
20 Reverse Lunge to Trunk Twist (10 each side)
20 Plank Shoulder Taps (10 each side)
12 Spiderman Lunge (6 each side)
Repeat 1-2 times

Main Set: Go through each movement once then repeat
3×20 DB Lat Pullover to Tricep Extension
3×20 DB Squat to Bicep Curl to Shoulder Press
3×20 Push Up Bird Dog (10 each side)
3×30-45sec Side Plank with Db Shoulder ABduction
Repeat

For an instructional video demo of the movements click here.

Let me know what you think! Leave your comments or questions below.