Workout: Spring Full Body Circuit 2

Equipment Needed: One pair of light dumbbells One pair of heavy dumbbells Flat bench (or sturdy chair & floor mat) Weighted medicine ball (abs/curls/squats) Optional Replacement: A Single Heavy Dumbbell, Telephone Book or other object (movements are more awkward however)

Tip: When starting out, perform all exercises with light weight (or no weight on the leg exercises) until you learn correct form and become familiar with the routine. This also allows you to figure out your recovery time as light weight may be enough to challenge you initially.

Tip: This workout hits abs, shoulders, chest, biceps, triceps, glutes, hamstrings and calves. It is really a total body workout so allow at least a days rest in between circuits when starting out. Drink plenty of water and get sufficient rest.

Tip: You can alternate this workout with the previously posted: Circuit #1

Circuit #2

SUMMARY Stretch/Warmup Flat Bench Reverse Crunch Standing Knee Raises Knee Push-Ups Reverse Lunges Dumbbell Front Raise Bench Step Ups Tricep Dips Medicine Ball Squat Press Medicine Ball Curls Single Leg Stand Up

Stretch / Warmup  Stretch your upper body 1- Place your hands on your hips and legs shoulder-width apart. Roll your neck in circles slowly, reversing direction ocassionally. 2 - Look forward and extend your arms out parallel to the ground. Start making small forward circles with your arms. Slowly increase the size of the circles over time until you are making large circles. Reverse direction at this point. 3 - Keep your arms out, look forward and twist your torso back and forth slowly while keeping your arms locked out. 4 - Place your hands back on your hips and roll your hips in a circular fashion clockwise. After 5-10 revolutions, reverse direction. Stretch your lower body 1 - Legs shoulder-width apart, clasp your hands together and reach toward the sky. Make sure to breathe. After a few seconds slowly bend over and reach toward the ground. Try to keep your head above your heart (unless you're super flexible). Repeat the sky/ground reaches for a few repitions. 2 - With your feet and legs together and your hands at your sides, take a half step forward with your left foot so that your left knee is bent. Take your right foot and step back a whole step so your right leg is straight. Stretch and then reverse feet. 3 - Sit on the ground and attempt to place the bottoms of your feet together. Pull your feet toward your groin area slowly. Warmup 1 - Perform 10 Jumping Jacks. 2 - Get on the ground and do 5 push-ups on your knees. 3 - Stand back up and do 10 high knees. 4 - Repeat warmup exercises until you feel loose and have a slightly elevated heartrate.

Abs A - Flat Bench Reverse Crunch Video Example Sit near the end of the flat bench. Lay flat back onto the bench. Reach behind your head and hold the sides of the flat bench. Place your legs together and extend them out in front of the end of the bench. They should be parallel to the ground with your butt firmly on the bench still. Perform reps by raising your knees and pulling them in toward your chest & elbows. Release by returning your legs back to the starting position. Optional: To make it tougher, you can place a weighted medicine ball in between your kness and perform the exercise. Perform at least 10 reps (or as many as you can do if less) and then rest 30 seconds. Repeat at least three times. B - Standing Knee Raises Video Example Stand tall with your feet shoulder width apart. Grab a light weight and hold it with both hands and your arms extended outward about chest high. Perform reps by raising one knee high enough to meet your outstretched arms holding the weight. Relax by returning your feet back to the starting position. Alternate knees each rep. Perform at least 10 reps per knee (or as many as you can do if less) and then rest 30 seconds. Repeat at least three times.

1 - Knee Push-Ups Kneeling on the ground, lean forward and place both hands on the ground slightly larger than shoulder width apart. Keep your back straight, knees on the ground and you can optionally cross your lower legs and feet. Perform kneeling push-ups. Rest 20-30 seconds between sets. Decrease rest to increase intensity. Video Example Set#1: 10 reps (or until failure if less) Set#2: Repeat Set #1 Set#3: 5-10 reps (or until failure if you can do 10+)

2 - Reverse Lunges With your feet together and the weights down by your sides, perform reverse lunges (stepping backwards). Rest 20-30 seconds between sets. Decrease rest to increase intensity. Video Example Set#1: 5 reps on each leg w/ light weight in hand Set#2: Repeat Set #1 but w/ heavy weight in hand Set#3: 10 reps on each leg w/ light weight in hand

3 - Dumbbell Front Raise With your feet together and the weights in hand, down in front of your body, perform front raises. The standard grip is to handle the dumbbell with your palms facing your body and parallel to the floor once raised (as in video example). You can optionally have your palms facing your thighs (hands by your sides) and perpindicular to the floor once raised. Rest 20-30 seconds between sets. Decrease rest to increase intensity. Video Example Set#1: 10-15 reps w/ light weight Set#2: 4-8 reps w/ heavy weight Set#3: Repeat Set #2 Set#4: 10+ reps with light weight (or to failure if less, or skip if wiped from previous set)

4 - Bench Step Ups Standing in front of the flat bench (or chair), stand w/ feet a little closer than shoulder-wodth apart. Have your arms at your sides w/ the appropriate weight in each hand. Take one foot and place it onto the bench. Push off that same foot and raise the rest of your body up so you can step onto the bench with your other foot. To relax, take the original foot you stepped onto the bench with and step down onto the ground. Once planted, return your other foot to the ground. Perform setp-ups. Rest 20-30 seconds between sets. Decrease rest to increase intensity. Video Example Set#1: 5 reps each leg w/ no weight in hand Set#2: Repeat Set #1 but w/ light weight in hand Set#3: 10 reps each leg w/ heavy weight in hand

5 - Tricep Dips Start seating on the bench with your feet flat on the floor and your legs bent out slightly more than 90 degrees. With your palms flat on the bench and your fingers facing the same direction as your body, push your butt out in the air so that you are being supported by your arms. Perform dips. Rest 20-30 seconds between sets. Decrease rest to increase intensity. Video Example Set#1: 5 reps Set#2: 10 reps Set#3: 5-10 reps (or until failure if you can do 10+)

6 - Medicine Ball Squat Press  Stand with your feet shoulder-width apart and hold a weighted medicine ball with both hands and a nuetral grip. If you lack a medicine ball, you can use a heavier dumbbell or other equally heavy object. Perform Squat Presses. Rest 20-30 seconds between sets. Decrease rest to increase intensity. Video Example Set#1: 5 reps Set#2: 10 reps Set#3: 10 reps or until failure if 10+ (if arms tired, perform without any weight in hand)

7 - Medicine Ball Curls Stand with your feet shoulder-width apart and hold a weighted medicine ball with both hands and a nuetral grip. If you lack a medicine ball, you can use a heavier dumbbell or other equally heavy object. Perform curls. Rest 20-30 seconds between sets. Decrease rest to increase intensity. Video Example Set#1: 10-15 reps Set#2: Repeat Set #2 Set#3: Repeat Set #2 (use heavier ball/object if possible) Set#4: 10-15+ reps with lighter ball/object

8 - Single Leg Stand Up  Stand in front of a chair or flat bench w/ your legs somewhat close together. Hold your arms out for balance and slightly lift one foot off the floor. Perform a squat using only one leg and take a seat onto the chair/bench behind you. You may extend your raised foot outward for balance if needed as well. Rest a second, and then return to standing using only that same leg to propel you upward. Perform single leg stand ups. Rest 20-30 seconds between sets. Decrease rest to increase intensity. Note: The example video is performing the toughest version of this exercise by squatting to the ground almost. Based on your individual flexibility and strength, you may want to alter this exercise. Start out squatting onto something relatively high off the ground and easy to accomplish (ex. tall chair or couch). Gradually lower the height of your target squat as your prowess increases. Video Example Set#1: 4 reps per leg Set#2: 6 reps per leg Set#3: Either repeat Set #2 or only do 4 reps per leg but squat to a lower height

Good luck!!! Submitted by Bars

Pre Workout Supplement Review

I had high hopes for these workout boosters. I found out while taking them that I have a high tolerance for caffeine. I took the recommend amount a couple of times and after finding out they had little to no effect on me. Then I doubled up on the dosage to the same result. It would be delayed or have little effect on me.

If you are sensitive to caffeine I think these will both be fine.

MusclePharm Assault

Good flavor and easy to mix. On double the dosage I did feel a little boost, but towards the end of the workout.

N.O. Xplode 2.0

Good flavor and easy to mix. This no effect on my what so ever 

Spice Rubbed Salmon

What you will need:

A couple pieces of Salmon

1 1/2 Tablespoons Chili Powder

1/2 Teaspoon Dried Oregano

1/4 Teaspoon Salt 

*This recipe can be in a pan on the stove top, I like it in the oven. It taste delicious both ways.

**Sometimes I make some brown rice for a side. This day I used vegetables(corn & broccoli)

***I like to cut the skin of my Salmon

Make It:

Combine the spices in a bowl. Pat the spices on the Salmon.

If using the stove top, heat some olive oil in a large pan and cook on medium heat until desired doneness.

If using oven, place Salmon on oven safe pan lined with non stick foil or foil with non stick spray. Place Salmon in oven and leave in for desired doneness. 

Serve and Enjoy 

Prepped Salmon

Spices Mixed

Salmon Ready for the Oven

Spice Rubbed Salmon on a bed of veggies ready to be Enjoyed!!

Feel free to play around with the ingredients and make it your own

Submitted by Miles

Turkey Sausage Mixture

What you will need:

Olive Oil

Your Favorite Turkey Sausage chopped

Chopped Serrano Jalapenos(optional)

*Spinach(it's easier to add handfuls at a time so that it can cook)

*Mushrooms(it's easier if you find a container of chopped mushrooms)

Minced Garlic to taste

Salt to taste

**Brown Rice(optional)

*I prefer a lot of vegetable so I add a ton of spinach and mushrooms

**I put the sausage on a bed of brown rice, it's delicious on it own.

The bigger the pan the better

Make It:

Add the jalapeno peppers(if using) and minced garlic to hot pan and cook 1-2 minutes. Then add the chopped turkey sausage and cook for a few minutes until sausage is almost cooked to your preference, make sure to stir occasionally. Add the mushrooms and cook for a few more minutes. 

Finally add the spinach in handfuls until stir so that it cooks quicker. Once all the spinach has been added and cooked add the salt(if using) Stir.

Serve and Enjoy 

Chopped Sausage

Chopped Mushrooms

Washed and dried Spinach

Turkey Sausage Mixture ready to be Enjoyed

Feel free to play around with the ingredients and make it your own

Submitted by Miles

Quick Powah Shake

Ingredients:

1 1/2 cups of Orange Juice
**2 cups Frozen Fruit(papaya, mango, & strawberries)
Handful of Spinach


*The orange juice can be substituted with water (using water may require some sweetener)
**The frozen fruit can be substituted with fresh fruit or your favorite fruit

Ready to be blended

Shake came out a little thick, but it was awesome!!

*If you find a mix of fruits that work, we would like you to send them to us so we can try. 

Submitted by Pacer

Spring Full Body Circuit 1

Equipment Needed: One pair of light dumbbells One pair of heavy dumbbells Flat bench (or sturdy chair & floor mat) Optional: Weighted medicine ball (abs)

Tip: When starting out, perform all exercises with light weight (or no weight on the leg exercises) until you learn correct form and become familiar with the routine. This also allows you to figure out your recovery time as light weight may be enough to challenge you initially.

Tip: This workout hits abs, shoulders, chest, biceps, triceps, glutes, hamstrings and calves. It is really a total body workout so allow at least a days rest in between circuits when starting out. Drink plenty of water and get sufficient rest.

Circuit #1

SUMMARY Stretch/Warmup Reverse Ab Crunch (Flat bench) Seated Dumbbell Military Press Stationary Lunges Lying Dumbbell Chest Press Squats Standing Hammer Curls Calf Raises Tricep Kickback Standing Lunges

Stretch / Warmup  Stretch your upper body 1- Place your hands on your hips and legs shoulder-width apart. Roll your neck in circles slowly, reversing direction ocassionally. 2 - Look forward and extend your arms out parallel to the ground. Start making small forward circles with your arms. Slowly increase the size of the circles over time until you are making large circles. Reverse direction at this point. 3 - Keep your arms out, look forward and twist your torso back and forth slowly while keeping your arms locked out. 4 - Place your hands back on your hips and roll your hips in a circular fashion clockwise. After 5-10 revolutions, reverse direction. Stretch your lower body 1 - Legs shoulder-width apart, clasp your hands together and reach toward the sky. Make sure to breathe. After a few seconds slowly bend over and reach toward the ground. Try to keep your head above your heart (unless you're super flexible). Repeat the sky/ground reaches for a few repitions. 2 - With your feet and legs together and your hands at your sides, take a half step forward with your left foot so that your left knee is bent. Take your right foot and step back a whole step so your right leg is straight. Stretch and then reverse feet. 3 - Sit on the ground and attempt to place the bottoms of your feet together. Pull your feet toward your groin area slowly. Warmup 1 - Perform 10 Jumping Jacks. 2 - Get on the ground and do 5 push-ups on your knees. 3 - Stand back up and do 10 high knees. 4 - Repeat warmup exercises until you feel loose and have a slightly elevated heartrate.

Abs Reverse Ab Crunch Video Example Sit near the end of the flat bench. Lean back slightly and hold the sides of the flat bench. Place your legs together and extend them out in front of the end of the bench. Perform reps by bending your knees and pulling them in toward your chest while leaning forward. Release by leaning back into starting position and extending your legs back out. Perform at least 10 reps (or as many as you can do if less) and then rest 30 seconds. Repeat at least three times.

1 - Military Press Seated on the flat bench (or chair) perform 4 sets of Military Presses. Rest 20-30 seconds between sets. Decrease rest to increase intensity. Video Example Set#1: 10-15 reps w/ light weight Set#2: Repeat Set #1 Set#3: 6-10 reps w/ heavy weight Set#4: 2-8 reps w/ heavy weight and then 10+ reps with light weight

2 - Stationary Lunges Standing in front of the flat bench (or chair), place the top of one foot on the bench w/ your heel facing the sky. Dumbells are in hand. Perform stationary lunges. Rest 20-30 seconds between sets. Decrease rest to increase intensity. Video Example Set#1: 5 reps on each leg w/ light weight in hand Set#2: Repeat Set #1 but w/ heavy weight in hand Set#3: 10 reps on each leg w/ light weight in hand

3 - Lying Dumbbell Chest Press Lying on the flat bench (or on the floor) perform 4 sets of Dumbbell Chest Presses. Rest 20-30 seconds between sets. Decrease rest to increase intensity. Video Example Set#1: 10-15 reps w/ light weight Set#2: 6-10 reps w/ heavy weight Set#3: Repeat Set #2 Set#4: 2-8 reps w/ heavy weight and then 10+ reps with light weight

4 - Squats Standing in front of the flat bench (or chair), stand w/ feet shoulder-width apart and have your arms bent with your weights up near your ears. Perform squats. Rest 20-30 seconds between sets. Decrease rest to increase intensity. Video Example Set#1: 5 reps w/ no weight in hand) Set#2: Repeat Set #1 but w/ light weight in hand Set#3: 10 reps w/ light weight in hand

5 - Standing Hammer Curls Standing up with your feet should-width apart and your weights down by your sides, perform hammer curls. Rest 20-30 seconds between sets. Decrease rest to increase intensity. Video Example Set#1: 10-15 reps w/ light weight Set#2: 6-10 reps w/ heavy weight Set#3: Repeat Set #2 Set#4: 2-8 reps w/ heavy weight and then 10+ reps with light weight

6 - Calf Raises  Standing on flat ground w/ your feet a few inches apart and your weights by your sides. Perform calf raises. (This is better performed standing on the step of a staircase or elevated slab in the garage. Somewhere you can have the heels of your feet hanging off the elevated platform into free air) Rest 20-30 seconds between sets. Decrease rest to increase intensity. Video Example Set#1: 10-15 reps w/ light weight Set#2: Repeat Set #1 w/ heavy weight in hand Set#3: Repeat Set #2

7 - Tricep Kickback With your right knee on the bench, bend over and place your right hand on the bench as well. Your left leg should be planted on the ground to the left of the bench. A weight should be in your left hand w/ your elbowtucked near your ribcage. Perform kickbacks. Rest 20-30 seconds between sets. Decrease rest to increase intensity. Video Example Set#1: 10-15 reps w/ light weight Set#2: 6-10 reps w/ heavy weight Set#3: Repeat Set #2 Set#4: 2-8 reps w/ heavy weight and then 10+ reps with light weight

8 - Standing Lunges  With your feet together and the weights down by your sides, perform lunges. Rest 20-30 seconds between sets. Decrease rest to increase intensity. Video Example Set#1: 8 reps per leg w/ light weight Set#2: Repeat Set #1 w/ heavy weight in hand Set#3: 4 reps per leg w/ heavy weight and then 8 reps w/ light weight

Enjoy!!! Submitted by Bars

Brooks Pure Cadence Shoe Review

This shoe was recommended to me by my local shoe store.

I needed a light shoe for my tempo runs, this shoe designed for more of a mid-foot strike runner. The shoes a light, breathable, and comfortable. They also have a band in the shoe that makes them feel snug and secure. That being said, I would recommend this shoe for a lighter runner or if you’re a heavier runner I would recommend using them on your short runs. I’ve used them on speed/tempo runs of 4 miles or less and they feel great. I’ve also taken them on longer runs 6+ miles and they start to make my legs hurt a little, since I’m a heavier runner. These would be a good shoe to have in addition to your everyday running shoe.

The shoes are on average for the price $100-$120.

I log on average 35+ miles a week and I've put about 70 miles in these shoes.

*bonus - The shoe laces have little ridges in them to help them stay secured without coming undone.

Submitted by Miles

Nutrition: Basic Supplements

The best way to nourish your body is through a wide variety of healthy foods. Nutrients from food are more natural, more easily digestible and best absorbing. That being said, not everyone has the time or ability to prepare and eat a complete diet. Whether you're extremely active athletically or just worried about your general health and well-being, vitamins and supplements are beneficial for filling in the gaps within your diet. Your body is a temple, but it's only as strong as the building blocks used to construct it. Fill in the cracks of your foundation with supplement support. Supplements come in a wide variety of strengths and types. They don't necessarily have to be expensive or hard to find either. Below we will go over some basic and easy to find supplements that will benefit both casual and hardcore fitness fans. I visited my local grocery store to some comparison shopping against my usual online source of supplements (Bodybuilding.com). While the online store was generally cheaper per bottle of supplement, the shipping charge equalizes the cost in most cases. I suggest to choose large quantities and bundle your supplements into one order to reap the benefit of savings from purchasing online. Otherwise the local grocer had comparable prices and the convenience of immediate consumption.

MULTIVITAMIN A good, all-around supplement as it covers a wide range of basic nutrients essential for peak performance. This is beneficial because those that are more active than normal may require a greater amount of base vitamins and minerals. Also as we age, our bodies ability to naturally produce certain nutrients slows so a good supplement can help us recover and repair quicker. Cost-wise, multivitamins can range from cheap to very expensive. For the average person, any off the shelf multi will work. They are relatively cheap at your local grocer or pharmacist. If you are a serious runner or lift weights regularly, you may want to try out a vitamin stack that is more tailored toward your needs. I personally use Universal Animal Pak but I lift weights several days a week. There are also multi's that are gender specific to treat the individual needs of women as opposed to men. For you vegetarians out there, a multi like the one pictured here lacks the animal-based gelatin caps. On average a multivitamin may contain around 60-90 capsules for about $10-15 locally. A typical dosage is only 1 or 2 per day so they tend to last about 1 to 2 months depending on container size. Not a terribly expensive investment in your health. My Universal vitamin pack comes in a container w/ 44 servings for about $30. So the special vitamins are a tad bit more expensive, but only recommended for those with more extreme regimens.

GLUCOSAMINE / CHONDROTIN The fluid in our joints and body cushioning contains Glucosamine. Often times you will see a glucosamine supplements paired with Chondroitin because it retains water & encourages nutrient flow within our joints. Whether it's lifting weights, zumba or running, joints are integral pieces of each exercise. Adding joint support supplements helps maintain healthy cartilage tissue, lowers your risk of stress fracture and lubricates joints. Generally a supplement with both combined is more pricey than just glucosamine alone. Chondroitin has anti-inflammatory properties so those with joint issues already should definitely include this. I personally just take glucosamine alone since there are other supplements I take that have joint support components. About 60-90 capsules of a Glucosamine/Chondroitin combo will run around $15 a container locally but may last less than your multi as the recommended dosage is often 2-3 times a day. Larger containers give you more bang for your buck and generally cheaper when bought online.

FLAX, FISH, AND OMEGA-3's Not all fat is bad! In fact certain types of fat derivatives are good for your body and required to keep it running smoothly. An example of a beneficial fatty acid are omega-3s. Omega-3 fatty acids are generally found in marine and plant oils. Our body does not produce omega-3s naturally so we must ingest it via our diet. Unless your diet is super high in cold water fish, you are probably deficient in omega-3s. Fortunately this is where supplements come in handy. Fish contain a natural source of omega-3 essential fatty acids. Thus fish oil supplements help raise your omega-3 counts. If you're not into seafood, you can alternately take Flaxseed Oil supplements. Flaxseed has an additional benefit of boosting your fiber intake (feel less hungry and maintain regularity). There are several combination vitamins which contain a range of fatty acids as well (omega 3,6 and 9). Supplements are, as the name implies, designed to supplement your diet. There are several natural sources from which you can consume essential fatty acids. In addition to certain fish, most dark, leafy greens contain omega-3s. Example: kale, spinach, collard/mustard greens, etc (See Kale Shake recipe). Grapeseed oil and almonds are good sources of omega-6s. Almonds also overlap into omega-9s along with avocadoes. The complete list of omega sources is too large to list here. The omega products tend to be slightly cheaper than the other supplements named above. Generally 100 capsules is going to range from $10-12 locally. The recommended dosage is the standard 2-3 times per day in which for this supplement group, I usually follow. At least with Fish Oil, I take 2-3 per day. Since the capsules per container size is larger with this group, they will last just as long as your multi.

CONCLUSION

The most basic "stack" (group of supplements) for aerobic exercise or weightlifting that I would recommend is to use at least a multivitamin along with protein powder. Protein helps your muscles repair, which burns calories as they repair and works as an excellent meal replacement or snack. You can find it in all flavors and configurations based on if you're looking to gain mass, tone up or cut carbs. In a later post we will go more in-depth into protein. I would add glucosamine and fish oil (or one other omega supplement) to the stack next. This covers your joints and cardiovascular health. When getting into heavier or more serious exercise we are moving towards adding creatine, glutamine, amino acids, and other supplements. Again that will be for a later blog post. Until then, if you haven't looked into supplementing your diet, you should! Read up, educate yourself and get out there and try to figure out what works for you and your dietary needs. Good luck...

Submitted by Bars

Power Songs #2

Here are some of our current power songs we use to get pumped up while hitting our #CheFit workout. ENJOY!!!

LIKE us on FaceBook #TheCheFit


Madonna - Give Me All Your Loving (party rock remix)

Ellie Goulding - Lights (bassnectar remix)



WZRD - High Off Life

Wu-Tang - C.R.E.A.M.

3-6 Mafia - It's a Fight

Slipknot - Wait and Bleed

Linkin Park - Faint

Flo Rida - Good Feeling