Workout Archives - Link Endurance

Episode 33: Cheat Meals, Health Risks with Microwave Ovens, What you Need to know about CrossFit

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In this episode I give you tips on eating “cheat meals” at restaurants. Should you ALWAYS order the healthiest foods on the menu? How to navigate eating whatever you want and still be healthy. I also dive in to the negative effects of microwave ovens and what they are really doing to your food when you “Neuk” it. THEN, I sound off on all the bashing of CrossFit and their “terrible coaches”. Find out what YOU as the consumer need to know before stepping in to a “box” or any group workout for that matter. Can it be safe? Yes.. Can it be harmful? Yes.. To listen click here.

Episode: Making Unhealthy Meals Healthy, Home Gym vs Joining a Gym, Vibram Barefoot Shoes vs Orthdics

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In this episode I get into what you REALLY need to know Vibram Barefoot Shoes and Orthodics. Also, do you need to join a gym or is a home gym sufficient, and how to take an ordinary “unhealthy” recipe from a magazine and make it super healthy. To listen click here.

Show Notes:
Coconut Aminos click here.

Click here for a great article and study on foot biomechanics vs orthopedics.

If you like what you heard and want to leave a comment, question, or suggestion, please leave it 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

For an instructional video demo of the movements click here.

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